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We are continuing our series called “This is Your Body on Yoga” where we look at the systems of the body and how yoga helps keep them healthy. Here and in the next couple of posts we’ll be exploring the muscular system which is so much more than just our muscles.
In the Indian health system known as Ayurveda, muscles are part of the mamsa vaha srotas, which is Sanskrit for “the channel for muscle in the body.” Muscles are supported by other important structures such as fascia, tendons and even the skin, especially the deep layers of the skin that are close to the muscles and fascia.
In just about any yoga class there will be some mention of muscles and yoga students are usually familiar with the names of some muscles too, such as hamstrings in the back of the thighs or pectorals in the front of the chest. Every muscle has tendons which attach it to bones and every muscle is surrounded by a stiffer protective tissue called fascia. Because fascia is literally all over the body from head to toe, it’s another way that our body sends messages from one end to the other.
In yoga there are three main ways we work with muscles—we strengthen, stretch or relax them. Today we’ll look at ways to strengthen muscles and leave stretching and relaxing for the next two posts.
The research on yoga is very clear: yoga strengthens your muscles. And wait, there’s more: the strengthening of muscles in turn stabilizes joints and strengthens bones. Win, win, win! But there’s a catch: you have to do weight-bearing yoga poses in order to strengthen muscles and bones and stabilize joints. Restorative yoga and yin yoga alone are not going to provide these benefits.
Here's how to strengthen your muscles in yoga class:
√ Hold poses longer. Holding a pose keeps the muscles contracted for some time and the muscles may even start to get a little shaky. This is a good thing. In order for muscles to get stronger, they have to break down a bit so they can rebuild. For upper body strength, hold plank pose or downward-facing dog. Start with 30 seconds and work up to 2 minutes or more. For lower body strength, hold balancing poses like tree, balancing half moon or eagle for 5-7 breaths. Standing in a warrior pose, triangle pose or side angle for many breaths works too.
√ Move in and out of poses. Slow flow is another way to work muscles because the muscles are alternating between contraction and release. If you’ve tried it before you will agree that muscles get quite tired from moving this way. The classic for upper body strength is push-ups. The yoga version is called chaturanga dandasana or “four-limbed staff pose,” a position that can be quite hard on the shoulders. So maybe try doing push-ups from the knees instead. Or flow from downward-facing dog to plank to upward-facing dog 5 times. Lunges are a wonderful way to increase lower body strength too. For instance, stand in crescent lunge and straighten and bend the front knee while lowering and lifting the arms. Or stand in temple pose with feet and knees turned out. Squat up and down or lunge from side to side. As you increase the number of repetitions stay aware of your breath and pay attention to any distress you feel in wrists, shoulders, hips, knees or lower back.
Check back next week as we explore the joys of yoga stretching.
In the Indian health system known as Ayurveda, muscles are part of the mamsa vaha srotas, which is Sanskrit for “the channel for muscle in the body.” Muscles are supported by other important structures such as fascia, tendons and even the skin, especially the deep layers of the skin that are close to the muscles and fascia.
In just about any yoga class there will be some mention of muscles and yoga students are usually familiar with the names of some muscles too, such as hamstrings in the back of the thighs or pectorals in the front of the chest. Every muscle has tendons which attach it to bones and every muscle is surrounded by a stiffer protective tissue called fascia. Because fascia is literally all over the body from head to toe, it’s another way that our body sends messages from one end to the other.
In yoga there are three main ways we work with muscles—we strengthen, stretch or relax them. Today we’ll look at ways to strengthen muscles and leave stretching and relaxing for the next two posts.
The research on yoga is very clear: yoga strengthens your muscles. And wait, there’s more: the strengthening of muscles in turn stabilizes joints and strengthens bones. Win, win, win! But there’s a catch: you have to do weight-bearing yoga poses in order to strengthen muscles and bones and stabilize joints. Restorative yoga and yin yoga alone are not going to provide these benefits.
Here's how to strengthen your muscles in yoga class:
√ Hold poses longer. Holding a pose keeps the muscles contracted for some time and the muscles may even start to get a little shaky. This is a good thing. In order for muscles to get stronger, they have to break down a bit so they can rebuild. For upper body strength, hold plank pose or downward-facing dog. Start with 30 seconds and work up to 2 minutes or more. For lower body strength, hold balancing poses like tree, balancing half moon or eagle for 5-7 breaths. Standing in a warrior pose, triangle pose or side angle for many breaths works too.
√ Move in and out of poses. Slow flow is another way to work muscles because the muscles are alternating between contraction and release. If you’ve tried it before you will agree that muscles get quite tired from moving this way. The classic for upper body strength is push-ups. The yoga version is called chaturanga dandasana or “four-limbed staff pose,” a position that can be quite hard on the shoulders. So maybe try doing push-ups from the knees instead. Or flow from downward-facing dog to plank to upward-facing dog 5 times. Lunges are a wonderful way to increase lower body strength too. For instance, stand in crescent lunge and straighten and bend the front knee while lowering and lifting the arms. Or stand in temple pose with feet and knees turned out. Squat up and down or lunge from side to side. As you increase the number of repetitions stay aware of your breath and pay attention to any distress you feel in wrists, shoulders, hips, knees or lower back.
Check back next week as we explore the joys of yoga stretching.
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I’m kind of obsessed with the liver right now, one of the most amazing organs in the human body. Did you know that the liver is the only organ that can regenerate? Yes, only 10% of healthy liver tissue is required for the liver to grow back to full size. Amazing!
The liver is an important pitta-dominant organ. Read more about pitta and how to live in a more healthy way this summer in last week’s blog post called “Cool the Inner Heat.”
The liver is located on the right side of the abdomen just under the diaphragm. Ayurveda teaches that the liver is a hot organ and the emotional seat of anger in the body. Physically, the liver filters and recycles the blood, stores important nutrients, maintains healthy blood sugar levels, and removes harmful substances from the body.
Yoga posture practice is very good for the liver, and you might enjoy prioritizing some of these things this summer or anytime you feel your liver may be compromised.
• Side bending poses, especially when bending to the left, stretch the fascial connections around the liver on the right side of the body. Examples are standing half moon, seated side bends, and—my personal favorite—lying down on the left side over a rolled blanket or bolster for a minute or two.
• Twisting poses take advantage of squeeze and soak, where we squeeze out the juices from the internal organs then allow the fluids to rush back in as we release the twist. All twists are good whether standing, seated or lying down.
• Yin yoga for the liver meridian works a lot more than just the liver itself by bringing healing energy to the whole energy line of which the liver is a part. Yin poses are held for 3-5 minutes while creating a gentle stretch into the connective tissues and joints, rather than the muscles. (This is a specialized form of yoga and you may need to receive instruction from a certified teacher to do it most effectively.) Best poses are Butterfly, Frog, Dragonfly, Shoelace, Square, Deer and Dragons.
May you enjoy the summer season! Always remember that a happy healthy summer relies on a happy healthy liver.
The liver is an important pitta-dominant organ. Read more about pitta and how to live in a more healthy way this summer in last week’s blog post called “Cool the Inner Heat.”
The liver is located on the right side of the abdomen just under the diaphragm. Ayurveda teaches that the liver is a hot organ and the emotional seat of anger in the body. Physically, the liver filters and recycles the blood, stores important nutrients, maintains healthy blood sugar levels, and removes harmful substances from the body.
Yoga posture practice is very good for the liver, and you might enjoy prioritizing some of these things this summer or anytime you feel your liver may be compromised.
• Side bending poses, especially when bending to the left, stretch the fascial connections around the liver on the right side of the body. Examples are standing half moon, seated side bends, and—my personal favorite—lying down on the left side over a rolled blanket or bolster for a minute or two.
• Twisting poses take advantage of squeeze and soak, where we squeeze out the juices from the internal organs then allow the fluids to rush back in as we release the twist. All twists are good whether standing, seated or lying down.
• Yin yoga for the liver meridian works a lot more than just the liver itself by bringing healing energy to the whole energy line of which the liver is a part. Yin poses are held for 3-5 minutes while creating a gentle stretch into the connective tissues and joints, rather than the muscles. (This is a specialized form of yoga and you may need to receive instruction from a certified teacher to do it most effectively.) Best poses are Butterfly, Frog, Dragonfly, Shoelace, Square, Deer and Dragons.
May you enjoy the summer season! Always remember that a happy healthy summer relies on a happy healthy liver.
- Published on
It’s summer and, wow, it’s hot! In Ayurveda (traditional Indian medicine), summer is considered a Pitta dominant season. Pitta is the dosha made up of fire and water and, when the two are combined, we experience the heat and humidity of summer. Too much pitta and it’s said that our pitta is aggravated. Aggravated pitta is known by its symptoms: feeling overheated, profuse sweating, a stinky smell, burning indigestion, loose stools, inflammation such as acne and rashes, sensitive eyes, and hot emotions like frustration and anger.
Ayurveda teaches that in order to return to balance, we should do things that will cool the heat of pitta. Unfortunately, many of the things we typically do in the summer tend to aggravate pitta and make our symptoms worse. Often we sit outside under the hot sun for long periods of time leading to sunburn and bug bites. We eat heavy and greasy foods like barbecued meat which don’t digest well. We drink alcohol which is both overheating and mind altering.
If we want to feel more comfortable and balanced this summer it can be helpful to practice what Ayurveda calls “opposite therapy.” Here are some suggestions:
• Eat foods that are sweet, bitter and astringent. Examples include all sweet fruits, astringent fruits (green banana, cranberries, pomegranate), leafy greens (especially kale, collards, dandelion greens), beets, carrots, eggplant, broccoli, Brussels sprouts, cabbage, cauliflower, green beans, cucumbers, most beans, almonds, cashews and coconut.
• The best herbs and seasonings are coriander, cilantro, fennel, cardamom, basil, mint, dill, nutmeg, saffron, oregano, parsley, rosemary and turmeric.
• Dairy is cooling if you digest it well. Summer is the best time of the year for ice cream!
• Exercise should be moderate, never overheating, so avoid the hottest time of the day. Yoga, swimming and biking are excellent choices.
• Be aware of the things that tend to stress you out and make a plan to take breaks as needed. Bring calming influences into your environment, such as a companion animal, a peaceful walk in nature, the scent of fresh flowers or diffused essential oils, and cooling colors of light blue and green.
With just a few tweaks to your routine, you can be happy and healthy inside, no matter how hot it gets outside.
Ayurveda teaches that in order to return to balance, we should do things that will cool the heat of pitta. Unfortunately, many of the things we typically do in the summer tend to aggravate pitta and make our symptoms worse. Often we sit outside under the hot sun for long periods of time leading to sunburn and bug bites. We eat heavy and greasy foods like barbecued meat which don’t digest well. We drink alcohol which is both overheating and mind altering.
If we want to feel more comfortable and balanced this summer it can be helpful to practice what Ayurveda calls “opposite therapy.” Here are some suggestions:
• Eat foods that are sweet, bitter and astringent. Examples include all sweet fruits, astringent fruits (green banana, cranberries, pomegranate), leafy greens (especially kale, collards, dandelion greens), beets, carrots, eggplant, broccoli, Brussels sprouts, cabbage, cauliflower, green beans, cucumbers, most beans, almonds, cashews and coconut.
• The best herbs and seasonings are coriander, cilantro, fennel, cardamom, basil, mint, dill, nutmeg, saffron, oregano, parsley, rosemary and turmeric.
• Dairy is cooling if you digest it well. Summer is the best time of the year for ice cream!
• Exercise should be moderate, never overheating, so avoid the hottest time of the day. Yoga, swimming and biking are excellent choices.
• Be aware of the things that tend to stress you out and make a plan to take breaks as needed. Bring calming influences into your environment, such as a companion animal, a peaceful walk in nature, the scent of fresh flowers or diffused essential oils, and cooling colors of light blue and green.
With just a few tweaks to your routine, you can be happy and healthy inside, no matter how hot it gets outside.
- Published on
We’re continuing our new series called “This is Your Body on Yoga” where we consider the vital systems of the body and how they are strengthened, brought into balance and even healed through the practice of Yoga. And this week we are really emphasizing the healing part because Yoga heals weaknesses in the skeletal system.
The skeletal system includes the spine and all the bones of the body. As a system, it is affected by a game called “Osteoblasts vs. Osteoclasts.” Osteoblasts are cells in the bones that build up new bone material, while osteoclasts are cells in the bones that break down old or damaged bone material. Honestly, it’s unfair to use the term versus because the two types of cells are not working against each other as much as working together to support the living tissues that make up the skeletal system.
Over time, however, the osteoclasts get too good at breaking things down and the osteoblasts are unable to build things up at the same pace. And it happens more quickly than we can imagine: humans have the strongest bone mass between the ages of 25 and 30. As bone mass lessens, the risk of osteopenia (weak bones) and osteoporosis (brittle bones) increases, especially for women over 50.
Yoga to the rescue!!
My favorite doctor who is also a Certified Yoga Teacher is Dr. Loren Fishman. He has done extensive studies on yoga for osteoporosis and even co-authored a book on the subject with Carol Ardman. His studies demonstrate that weight-bearing yoga increases bone mass. In other words, yoga supports the work of the osteoblasts to build up bone tissue. The vast majority of people who practice yoga reverse their osteoporosis. Now that’s exciting!
Here's a link to Dr. Fishman's website
You’ll notice that I said “weight-bearing yoga.” As much as we love restorative yoga, yoga nidra and yin yoga, these are not weight-bearing exercises and do not strengthen bones. You’ll also notice that I did not say yoga had to be vigorous, gymnastic or ballistic in order to be effective. In fact, the best yoga to strengthen bones is slow flow yoga with regular breathing, attention to how the body feels, and longer held strength postures.
Here are the best postures to support the strength of the skeletal system:
Tree pose and all one-leg balances, Lunging poses like Warriors, Side bending poses like Triangle and Side angle, weight-bearing on the wrists like Downward-Facing Dog and Plank, and advanced poses for the spine like Headstand and Shoulderstand.
Yoga proves once again that it heals the body at every stage of life, even as we move into our later years, 60’s, 70’s, 80’s and beyond.
The skeletal system includes the spine and all the bones of the body. As a system, it is affected by a game called “Osteoblasts vs. Osteoclasts.” Osteoblasts are cells in the bones that build up new bone material, while osteoclasts are cells in the bones that break down old or damaged bone material. Honestly, it’s unfair to use the term versus because the two types of cells are not working against each other as much as working together to support the living tissues that make up the skeletal system.
Over time, however, the osteoclasts get too good at breaking things down and the osteoblasts are unable to build things up at the same pace. And it happens more quickly than we can imagine: humans have the strongest bone mass between the ages of 25 and 30. As bone mass lessens, the risk of osteopenia (weak bones) and osteoporosis (brittle bones) increases, especially for women over 50.
Yoga to the rescue!!
My favorite doctor who is also a Certified Yoga Teacher is Dr. Loren Fishman. He has done extensive studies on yoga for osteoporosis and even co-authored a book on the subject with Carol Ardman. His studies demonstrate that weight-bearing yoga increases bone mass. In other words, yoga supports the work of the osteoblasts to build up bone tissue. The vast majority of people who practice yoga reverse their osteoporosis. Now that’s exciting!
Here's a link to Dr. Fishman's website
You’ll notice that I said “weight-bearing yoga.” As much as we love restorative yoga, yoga nidra and yin yoga, these are not weight-bearing exercises and do not strengthen bones. You’ll also notice that I did not say yoga had to be vigorous, gymnastic or ballistic in order to be effective. In fact, the best yoga to strengthen bones is slow flow yoga with regular breathing, attention to how the body feels, and longer held strength postures.
Here are the best postures to support the strength of the skeletal system:
Tree pose and all one-leg balances, Lunging poses like Warriors, Side bending poses like Triangle and Side angle, weight-bearing on the wrists like Downward-Facing Dog and Plank, and advanced poses for the spine like Headstand and Shoulderstand.
Yoga proves once again that it heals the body at every stage of life, even as we move into our later years, 60’s, 70’s, 80’s and beyond.
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I created a video for you that includes two stretches you can do to lengthen and release tension in the nerves of the arms. You'll like this if you have pain in your shoulders, arms, elbows, wrists or hands. You can find it on Dropbox. You can sign up for a free account and even download the video to your own account or device.
Link to the video
If you enjoy this video and would like to see more, please send me a message. I love to share practices from all things yoga-related, especially yoga therapy and Ayurveda. Namaste
Link to the video
If you enjoy this video and would like to see more, please send me a message. I love to share practices from all things yoga-related, especially yoga therapy and Ayurveda. Namaste
- Published on
This post is the first in our new series called “This is Your Body on Yoga.” We’ll be looking at all the systems of our body, pulling them out one-by-one, to see how they are affected by Yoga and how we can maximize the benefits of Yoga by bringing our attention there. Of course, it’s hard to look at just one system since we are an interconnected being. But that’s the beauty of Yoga: Because Yoga is union, we foster overall good health and happiness in body, mind and spirit whenever we practice!
This first post is on the most important system, but one so obvious we often overlook it—our nervous system. The core of the nervous system is our brain and spine, called the “central nervous system.” Nerves then travel from our brain and spine to every part of our body; this is called the “peripheral nervous system.” More than anything else, our nervous system is a communication system.
Our nervous system carries impulses throughout the body with lightning speed. You’ve experienced this if you’ve ever had to move quickly in response to a stimulus, like catching a ball that’s unexpectedly flying toward you or suddenly had to maneuver your car out of the way of a speeding object.
This shows up in yoga class when you hear or see how your teacher’s cue and your body just moves that way even without you thinking about it. This response can become even more refined over time when your body just knows how to move. This movement is intuitive and completely in tune with what you need in the present moment.
Here are two other interesting ways we engage the nervous system when practicing yoga: The first has to do with pain response. There’s a reason why we say in class “no pain, no pain.” Pain is the body’s way of saying something is amiss and should not be ignored. If we continue to ignore pain, our brain begins to accept the pain as normal. Pain will even continue if there is no physical reason for it to continue. The good news of Yoga is that it helps us to look at the pain more objectively, even befriend the pain, so that it can be dealt with more skillfully. And yes, practicing yoga does help people reduce and even end pain.
Second, yoga brings balance to the nervous system which brings more balance to our life. Our nervous system is connected to our energy because nerves are electrical impulses. And Yoga is all about energy flow, right? This is why yoga sessions start with awareness (how is my energy flow right now?), move into active breathing, strength building and balance (raising the energy) and finish with slow stretching, relaxation and meditation (calming the energy). This cycle is genius for training the body to be alert for the daily challenges that arise while also being able to wind down to re-group during the day and sleep well at night.
This week:
• Be alert to your reaction time as body and brain communicate through your nervous system
• Listen to your pain responses and accept the valuable information they provide
• Honor the cycle of energy—awareness, ramping up, slowing down—to bring overall balance to your nervous system
This first post is on the most important system, but one so obvious we often overlook it—our nervous system. The core of the nervous system is our brain and spine, called the “central nervous system.” Nerves then travel from our brain and spine to every part of our body; this is called the “peripheral nervous system.” More than anything else, our nervous system is a communication system.
Our nervous system carries impulses throughout the body with lightning speed. You’ve experienced this if you’ve ever had to move quickly in response to a stimulus, like catching a ball that’s unexpectedly flying toward you or suddenly had to maneuver your car out of the way of a speeding object.
This shows up in yoga class when you hear or see how your teacher’s cue and your body just moves that way even without you thinking about it. This response can become even more refined over time when your body just knows how to move. This movement is intuitive and completely in tune with what you need in the present moment.
Here are two other interesting ways we engage the nervous system when practicing yoga: The first has to do with pain response. There’s a reason why we say in class “no pain, no pain.” Pain is the body’s way of saying something is amiss and should not be ignored. If we continue to ignore pain, our brain begins to accept the pain as normal. Pain will even continue if there is no physical reason for it to continue. The good news of Yoga is that it helps us to look at the pain more objectively, even befriend the pain, so that it can be dealt with more skillfully. And yes, practicing yoga does help people reduce and even end pain.
Second, yoga brings balance to the nervous system which brings more balance to our life. Our nervous system is connected to our energy because nerves are electrical impulses. And Yoga is all about energy flow, right? This is why yoga sessions start with awareness (how is my energy flow right now?), move into active breathing, strength building and balance (raising the energy) and finish with slow stretching, relaxation and meditation (calming the energy). This cycle is genius for training the body to be alert for the daily challenges that arise while also being able to wind down to re-group during the day and sleep well at night.
This week:
• Be alert to your reaction time as body and brain communicate through your nervous system
• Listen to your pain responses and accept the valuable information they provide
• Honor the cycle of energy—awareness, ramping up, slowing down—to bring overall balance to your nervous system
- Published on
Intra means “inside or within”
Inter means “between”
I’m excited to start a new series about how our practice of yoga works with all the systems of the body. Remember the old commercial frying an egg with the slogan “this is your brain on drugs”? My series will have a similar title:
“This is your body on Yoga.”
Not long ago I started meditating on my physical body, aware of the many systems that are working together to support resilience and good health. “Bless my nervous system, my skeleton, my muscles, my respiratory and circulatory systems, my digestion and elimination, my lymphatic and endocrine systems.” I am aware of how certain foods support the different systems and how exercise can be the fountain of youth for our aging bodies. But how does Yoga fit into the scheme?
Most people today were introduced to yoga as primarily a physical practice, usually as just one more exercise offering at the fitness center. I am fortunate that when I first studied Yoga over 30 years ago I did so with a teacher who was well-versed in the physical, mental/emotional and spiritual aspects of Yoga. In the 1990s I was a doctoral student who was too much in my head sitting for long hours in the library or at my computer. Since I was living in southern California at the time I could go out for a walk every day of the year because the weather was so agreeable. Unfortunately, my lower back and hip were not agreeable because of a lingering injury. Finding that yoga teacher was just what I needed to soothe my back, calm my nervous system and bring balance to my mind.
I am thrilled to come full circle as I return to exploring what we can learn about “Your Body on Yoga.” Here are some questions to consider as we begin:
• Which of your bodily systems are you most aware of right now and why?
• Which ones have you forgotten about?
• How might bringing them into intra-body interconnection positively affect your well-being and happiness?
It’s going to be an interesting journey.
Inter means “between”
I’m excited to start a new series about how our practice of yoga works with all the systems of the body. Remember the old commercial frying an egg with the slogan “this is your brain on drugs”? My series will have a similar title:
“This is your body on Yoga.”
Not long ago I started meditating on my physical body, aware of the many systems that are working together to support resilience and good health. “Bless my nervous system, my skeleton, my muscles, my respiratory and circulatory systems, my digestion and elimination, my lymphatic and endocrine systems.” I am aware of how certain foods support the different systems and how exercise can be the fountain of youth for our aging bodies. But how does Yoga fit into the scheme?
Most people today were introduced to yoga as primarily a physical practice, usually as just one more exercise offering at the fitness center. I am fortunate that when I first studied Yoga over 30 years ago I did so with a teacher who was well-versed in the physical, mental/emotional and spiritual aspects of Yoga. In the 1990s I was a doctoral student who was too much in my head sitting for long hours in the library or at my computer. Since I was living in southern California at the time I could go out for a walk every day of the year because the weather was so agreeable. Unfortunately, my lower back and hip were not agreeable because of a lingering injury. Finding that yoga teacher was just what I needed to soothe my back, calm my nervous system and bring balance to my mind.
I am thrilled to come full circle as I return to exploring what we can learn about “Your Body on Yoga.” Here are some questions to consider as we begin:
• Which of your bodily systems are you most aware of right now and why?
• Which ones have you forgotten about?
• How might bringing them into intra-body interconnection positively affect your well-being and happiness?
It’s going to be an interesting journey.
- Published on
There sure is a lot of water coming down and rising up. According to the teaching of Ayurveda, we live most healthfully when we live according to the cycles of Nature. Right now the earth is holding on to a lot of water, so our bodies tend to hold onto water too. How do we know this? Look at the proliferation of allergies, colds, congestion and sinus infections.
Here are some suggestions from Ayurveda that will help us feel better right now:
√ Eat less. This is not a popular suggestion, to be sure! But the earth is not providing much food at this time; this is a sure sign to eat less. The harvest is greens of all types, radishes, asparagus and green beans. Try to avoid dairy and wheat products in the spring to prevent weight gain.
√ Drink enough (but not too much) water. Since the body is holding onto water in the spring we may forget that we still need to hydrate. Drink a little less than ½ of your body weight in ounces (150 lbs / 2 = 75 oz or approx. 9 cups).
√ Detox your liver. The typical winter diet is higher in fat and calories, so spring’s sparser harvest is aimed at reducing fat and detoxing the liver. Start the day with 1-2 cups of warm water with fresh squeezed lemon juice. Eat fresh beet and tart apple salad for lunch or a snack. Avoid fatty and fried foods. Cut down on alcohol.
√ Practice Yoga. Of course, yoga provides excellent practices perfect for the spring. Practice powerful breathing exercises like Breath of Fire and Bellows. Do chest and upper back stretches like back bends, Eagle pose and Cow Face with a strap. Do 2-4 Sun Salutations every day to break a little sweat.
Try these time-tested suggestions and you’ll be feeling great throughout the Spring.
Here are some suggestions from Ayurveda that will help us feel better right now:
√ Eat less. This is not a popular suggestion, to be sure! But the earth is not providing much food at this time; this is a sure sign to eat less. The harvest is greens of all types, radishes, asparagus and green beans. Try to avoid dairy and wheat products in the spring to prevent weight gain.
√ Drink enough (but not too much) water. Since the body is holding onto water in the spring we may forget that we still need to hydrate. Drink a little less than ½ of your body weight in ounces (150 lbs / 2 = 75 oz or approx. 9 cups).
√ Detox your liver. The typical winter diet is higher in fat and calories, so spring’s sparser harvest is aimed at reducing fat and detoxing the liver. Start the day with 1-2 cups of warm water with fresh squeezed lemon juice. Eat fresh beet and tart apple salad for lunch or a snack. Avoid fatty and fried foods. Cut down on alcohol.
√ Practice Yoga. Of course, yoga provides excellent practices perfect for the spring. Practice powerful breathing exercises like Breath of Fire and Bellows. Do chest and upper back stretches like back bends, Eagle pose and Cow Face with a strap. Do 2-4 Sun Salutations every day to break a little sweat.
Try these time-tested suggestions and you’ll be feeling great throughout the Spring.
- Published on
Are you living out of an abundance mindset or a scarcity mindset?
Do you see your cup as half full or half empty?
The reality is that things are as they are. At the same time, things are constantly changing. How we look at things in our life makes all the difference for our level of happiness.
Two people can be going through the same difficult situation. One person talks doom and gloom about how her life is ruined and things will never be the same. Another person remains hopeful that things are going to work out even though she has no idea how it’s going to happen. One person sees only the difficulty; another person sees both the difficulty and the possibility for growth and for good.
How do YOU look at difficulties in your life? How do you talk about them to yourself and others? How do you respond when life takes scary and uncertain turns?
Here’s a way to shift your mindset from scarcity to abundance in any situation you find yourself: Express gratitude.
Oprah Winfrey is famous for keeping a “gratitude journal.” By all accounts she has dozens of these books in which she keeps a daily record of the things she’s grateful for. You can take a simpler approach by following the simple rule of three. When you find yourself in a difficult situation ask yourself, “What are three things I am grateful for right now?” List them quickly without thinking too hard. If you’re really in dire straits you might have to dig deeper: “I have plenty of food today, a roof over my head, and a warm bed to sleep in.” Remember, not everyone in the world even has these things.
As you practice an abundance mindset, you might be surprised at how much more abundance you see in your life and in the world.
Do you see your cup as half full or half empty?
The reality is that things are as they are. At the same time, things are constantly changing. How we look at things in our life makes all the difference for our level of happiness.
Two people can be going through the same difficult situation. One person talks doom and gloom about how her life is ruined and things will never be the same. Another person remains hopeful that things are going to work out even though she has no idea how it’s going to happen. One person sees only the difficulty; another person sees both the difficulty and the possibility for growth and for good.
How do YOU look at difficulties in your life? How do you talk about them to yourself and others? How do you respond when life takes scary and uncertain turns?
Here’s a way to shift your mindset from scarcity to abundance in any situation you find yourself: Express gratitude.
Oprah Winfrey is famous for keeping a “gratitude journal.” By all accounts she has dozens of these books in which she keeps a daily record of the things she’s grateful for. You can take a simpler approach by following the simple rule of three. When you find yourself in a difficult situation ask yourself, “What are three things I am grateful for right now?” List them quickly without thinking too hard. If you’re really in dire straits you might have to dig deeper: “I have plenty of food today, a roof over my head, and a warm bed to sleep in.” Remember, not everyone in the world even has these things.
As you practice an abundance mindset, you might be surprised at how much more abundance you see in your life and in the world.
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Well, we’ve made it to the end of the seven “Rules of Yoga, Rules for Life.” Seven seemed like an auspicious number to bring this journey to a close. But the journey never really ends, does it? Thirty years ago I first got serious about studying yoga, and I know my list would have been very different at that time. I was young, I was so sure of myself, and I had a more flexible body! A little ways down the road apiece, here’s the list I’ve been writing about the past several months. Check out the dates to remember and review:
1) Have fun. Please show up to practice with a smile on your face and joy in your heart. It promises to be one of the best parts of your day. January 6
2) No pain, no pain. If it hurts, don’t do it. Does this mean give up? No way! Move slowly and intentionally, even if you have to keep the range of motion small. Your body wants to move, just do so smartly. January 20
3) Listen to your inner teacher. You’re the only one who lives in your body so you know it better than anyone else. If you learn to listen deeply, you will know what is right for you—in yoga and in life. February 3
4) Set an intention. It’s good to know why you’re showing up for your practice. You’ll get more out of it if it’s more than just another item on your to-do list. February 17
5) Practice regularly, by which we mean daily. It doesn’t have to be a 90-minute practice to bring you benefit; even 5-15 minutes a day will support muscle memory. Your confidence will build as you give your body what it needs each day. March 3
6) Trust the process. Yoga has been around a long time for a reason—it works. Whether you’re flowing yoga poses, sitting in meditation, or moving prana through breathing, all of these practices have been tested and are yogi-approved. March 17
7) Beginner’s mind. Every day is a new day. When you bring new insight and awareness to each day you are open to an incredible array of possibilities. April 7
And now it’s time to ask yourself: Which rules of yoga speak to you at this time in your life?
1) Have fun. Please show up to practice with a smile on your face and joy in your heart. It promises to be one of the best parts of your day. January 6
2) No pain, no pain. If it hurts, don’t do it. Does this mean give up? No way! Move slowly and intentionally, even if you have to keep the range of motion small. Your body wants to move, just do so smartly. January 20
3) Listen to your inner teacher. You’re the only one who lives in your body so you know it better than anyone else. If you learn to listen deeply, you will know what is right for you—in yoga and in life. February 3
4) Set an intention. It’s good to know why you’re showing up for your practice. You’ll get more out of it if it’s more than just another item on your to-do list. February 17
5) Practice regularly, by which we mean daily. It doesn’t have to be a 90-minute practice to bring you benefit; even 5-15 minutes a day will support muscle memory. Your confidence will build as you give your body what it needs each day. March 3
6) Trust the process. Yoga has been around a long time for a reason—it works. Whether you’re flowing yoga poses, sitting in meditation, or moving prana through breathing, all of these practices have been tested and are yogi-approved. March 17
7) Beginner’s mind. Every day is a new day. When you bring new insight and awareness to each day you are open to an incredible array of possibilities. April 7
And now it’s time to ask yourself: Which rules of yoga speak to you at this time in your life?