Feeling Drained? Energize with Yoga

September 30, 2009 at 3:42 pm (Uncategorized)
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On the go from sunup to sundown and beyond? 

These days, with our outrageously busy work and family schedules, we’re never quite feeling caught up with our to-do lists, and by necessity we’re becoming masters at multitasking.  As we labor at our desks or scurry around town with errands, even more demands are heaped on us as cell phone calls, text messages, or emails announce themselves.  

What is the cost of this frenetic lifestyle?  Well, in the long run, we may sacrifice our health.  In the short run, we pay with energy crashes. 

No problem.  Just dash into 7-Eleven and grab a Red Bull, a Coke, or a colossal cup of coffee.  But, of course, that’s just a temporary fix. 

In yoga, we like to address the root of the problem.  While most people can’t, and wouldn’t even want to, dramatically shift their lifestyle, they can begin to incorporate practices that increase their energy in a healthy way and stave off long-term health consequences. 

What truly saps our energy during the day is scattering our attention in many directions at once, taking too few breaks, thinking negatively, and breathing poorly. 

The solution:   resolve to take a short break, even five minutes, from your ordinary routine at some point in your day.  Two breaks are even better. During your break, eliminate outside distractions, remain focused in the present, cultivate positive thinking, and breathe deeply and rhythmically.

Practicing yoga’s Tree Pose will cover all these bases.  Step one: Sequester yourself in a quiet space and turn off your phone ringer.  Next, aim to adopt the attitude of a young child taking on a new task; be adventurous and playful, and completely let go of expectations and self-judgement. 

Fix your eyes on a single point in front of you. Now, shift your weight into your left foot. Lift your right foot and plant it on the inside of your left calf or thigh, turning your knee out to the side.  Either extend your arms out to the sides for balance or hold them in prayer position at the center of your chest. 

Breathe deeply through your nose.  As you concentrate on maintaining your balance, all extraneous thoughts will dissipate.  You’re focused, centered, and in the moment. If you lose your balance, take a deep breath and try again. After holding Tree for several breaths, release the pose and repeat on the opposite side.    Whatever you can do is great.

With a yoga break like this, you’ll be doing yourself a world of good.  You’ll sail through the rest of your activities with greater ease and efficiency.

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Adapt, Adjust, Accommodate

September 23, 2009 at 2:58 am (Uncategorized)
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Adapt, adjust, accommodate.  This magic phrase was given to me when I did my yoga teacher training at a Sivananda Ashram.  In fact, we teacher trainees even sang this phrase during our twice daily chanting sessions. 

“Adapt, adjust, accommodate” is advice passed down from Swami Sivananda, the late Indian spiritual leader and proponent of yoga. 

These words, repeated in my mind like a mantra during distressing times, have preserved my sanity, and, I might add, the sanity of many of the yoga students to whom I have given the phrase.

Some students have told me that remembering these three words during a disagreeable situation changed what was utter frustration into benign, manageable challenge. 

Consider this:  it is not really your external circumstances that steal your peace and contentment and produce so much stress in your life: it is actually your many notions about the way things should be. 

What do you do when life hands you something that you didn’t desire or expect?  You react, usually negatively.  

You may strongly resist, attempting to force things go your way, generally with ugly consequences.   Or you may blame others for the unpleasant situation, causing much unhappiness for all.   Or you may wallow in self pity.

When I was doing my yoga teacher training at the ashram, I tented in an area of the grounds adjacent to the yoga kids’ camp.  I and other “serious” yoga trainees were bothered by the rowdy, un-yogic behavior of the kids in the nearby cabins.

One of these kids actually snuck a large toad into my tent. There was quite a commotion when the toad became active in the middle of the night.

Being the mature, proactive adults that we were, several of the students tenting near kids’ camp approached the ashram directors with our complaints. 

At the next gathering, we perked up when the swami mentioned our discontent, expecting to hear the measures that would be taken to keep the children’s behavior in check.  Perhaps the kids’ counselors would be taken to task. 

I was deflated when the swami announced that if we tenters were not happy with our present situation, we were welcome to move our tents up on the hill (where a rainy day meant a soggy tent).

None of us chose to move up the hill, and I believe we all learned the same lesson that day.

We had thought that circumstances should change to meet our notion of the idyllic yogic setting.  In reality, we needed to learn that it was precisely our notions and our resistance to anything that was counter to them that created our discontent.

Now I give to you the three words:  adapt, adjust, accommodate.  In all trials and tribulations remember these words and act accordingly.  Now you know the secret to peace.

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Detox. . . or Stop Toxing

September 19, 2009 at 10:56 pm (Uncategorized)
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Sometimes my yoga students ask me for advice on “detoxing.”  They might feel lethargic, headachy, congested, moody, or inexplicably out of sorts.  

My first thought is, “Before you worry about getting rid of accumulated toxins, stop sucking in new ones.”

Daily, we are exposed to so many toxins.  While this is not particularly pleasant to think about, taking a few moments to assess harmful chemicals in your environment may inspire you to take steps to eliminate or reduce them.   

Diet is an obvious source of substances that negatively affect your health.  Have you become complacent about your diet, sliding into the habit of making food choices based solely on convenience or taste?

If you are serious about achieving or maintaining excellent health, it’s imperative that you eat real food—not heavily processed, chemically laden pseudo food.

Read package labels.  In general, the shorter the list of ingredients, the better.  For optimum health, purchase fresh, preferably organic, foods which have no list (such as oatmeal, blueberries, spinach, walnuts and black beans).

And think about what you drink.  Sodas, especially those with artificial sweeteners, have no place in the healthy person’s diet. Nor do so called sports or energy drinks.

A less considered source of toxins is indoor air.  Whether you are remodeling and filling your home with new paint, carpet, and other off-gassing materials, are cleaning with a plethora of noxious household cleaners or are spritzing pesticides in your space, your indoor environment can be hazardous to your health. 

Forget about your old favorite products, and substitute safe ones which are now available.  Realize that many cleaning tasks can be accomplished with simple and cheap white vinegar or baking soda. 

Do you know that most air fresheners, whether sprayed or plugged in, are actually air poisoners?  Ditto for most scented candles. 

Try forgoing fancy, flowery cover-ups and eliminate the source of odor.  Or use high quality, natural incense, real essential oils, or candles scented with them. 

Other alternatives:  simmer cinnamon sticks and cloves in water on the stove, and use houseplants as air purifiers.

One of the best things you can do is spend more time outdoors where, in general, air is cleaner.    

Lastly, stop and think about the substances you slather on your body.

Between waking and walking out the door, many people use body washes, shampoos, deodorants, powders, moisturizers, sunscreens, hair spray, makeup, toothpaste, mouth wash, artificial fragrances and insect repellent, dowsing their permeable skin with over a hundred potentially harmful chemicals.

Again, read labels and take time to research questionable ingredients.  The internet is a great source for such information.   Especially check out:

www.cosmeticsdatabase.com

The key to healthy lifestyle changes is mindfulness. 

Start examining the products that you and your family come in contact with.  Stop the “toxing” today.

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Alternate Nostril Breathing

September 17, 2009 at 5:31 pm (Uncategorized)
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Our breathing is inextricably linked to our physical and mental states. 

When you are anxious, your breathing becomes rapid and shallow.  When you’re focused, your breathing is slow and subtle.  When shocked, you may respond with a gasp and hold your breath. 

Yoga teaches that just as our breath is affected by how we feel, how we feel is affected by our breath.   Hence, special breathing exercises are a large part of yoga practice. 

According to yogic wisdom, breathing predominately through the left nostril produces quite different effects than breathing through the right. 

Take a moment to assess your breathing.  With closed eyes, breathe naturally through your nose. 

Can you determine if your breathing is primarily through the right nostril or left?  You might like to check again at different times of the day.    

The major traditions (or styles) of yoga all include an alternate nostril breathing exercise because this practice brings about a sense of balance or equilibrium.  And in our hectic, overstressed world, who wouldn’t benefit from that?

Let’s go over some basics.  Do not attempt alternate nostril breathing if you are congested. Practice this exercise when you are in a relatively neutral mood.  If you are very excited, angry or upset, simple deep breathing is more appropriate. 

In preparation for your breath work, minimize distractions in your environment. Always practice while seated with the spine erect, shoulders back and down, head lifted and face relaxed. 

Either sit cross-legged on the floor or sit in a chair with both feet planted on the floor. 

Bring your right hand up in front of your face, palm facing in.  You will use the thumb and ring finger of this hand to alternately close the nostrils.  The index and middle fingers can either tuck down into the palm or point upward. 

Keep the breathing relaxed and rhythmic.  In this beginner’s variation, the inhalation, retention and exhalation will each be four counts.

Now, close off the right nostril with the thumb and inhale through the left.   Gently close both nostrils (use thumb and ring finger) and retain the breath. Lastly, open the right nostril by lifting the thumb and exhale.  Remember the count is 4/4/4. 

Continuing, inhale through the right nostril, hold, and exhale through the left.  This completes one round. 

You can start with a few rounds daily and work up to ten rounds in a sitting.  If at any time during your practice, you feel physically or mentally stressed, rest and try again later. 

If you make alternate nostril breathing a daily habit, expect to feel better on many levels.  This peace-promoting practice may seem simple, but it can be profound.

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High Expectations or Low?

September 14, 2009 at 12:15 pm (Uncategorized)
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“But he’s got high hopes . . . He’s got high apple pie, in the sky hopes.”  Remember that old motivational song which suggests high expectations can turn the impossible into the possible?  Can make a “little old ant” move a rubber tree plant? 

High expectations are good, right?  Well, when researchers looked into the reason why year after year Denmark’s citizens are found to be the happiest people in the Western world, they concluded that the Danes’ satisfaction is due to their low expectations.  

Think about it.  If you don’t expect a raise at work, but you are given one, you’re elated.  However, if you’re approaching your yearly employee review anticipating a raise and fantasizing about spending that extra cash, and then the boss announces there will be no raises this year, you’re angry, upset and maybe even despondent. 

Or you’re hoping your child will pass his math class.  He not only passes but receives a “B” grade, and you’re very happy and proud.  Your spouse was expecting the child to bring home a stellar “A,” and upon seeing the lower mark is quite disappointed.  High expectations are clearly detrimental.

But wait.  We’ve been taught that people rise to the level of their expectations.  Some talented school teachers instill high expectations in their students and see them accomplish amazing things. 

And aren’t low expectations counter to what is taught in the popular movie “The Secret”?  Basically, the movie’s message is that if you visualize, as realistically as possible, owning or achieving something (you’re encouraged to dream big), you will make the dream a reality.

Then there is yoga’s teaching that we all possess incredible abilities waiting to be tapped.  Anything is possible if you let go of your self-created limitations.  It’s sad to see a yoga student approach a difficult pose declaring something like “I’ll never be able to do The Crow!”  The statement can surely be a self-fulfilling prophesy.

So, which way do we go?  High expectations or low?  Reconsider the previous examples. Notice that the high expectations that brought discontent were those that were related to other people’s behavior or to situations beyond the direct control of the individual.  Avoid high expectations such as these. 

However, when you’re aiming to reach your highest potential, positive thinking and affirmations can be powerful.  “I’ve worked hard and will pass the exam.”  “I know I can be in peak condition before the race.”  “If I keep practicing, I will do The Crow!” 

Formulate positive intentions, but don’t become too attached to the outcome.  An unexpected outcome might be a blessing in disguise.

If you’re interested in raising your happiness level, examine your expectations.  Personal growth and the attainment of personal goals may soar if “high hopes” is your theme.  But realize that sometimes a chorus of “Que Sera, Sera, Whatever will be will be” is just the ticket.

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9/11

September 12, 2009 at 1:16 am (Uncategorized)
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Make a vow not to live in fear. 

If you are laden with fear, study yoga philosophy. 

Om shanthi. Peace.

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Breathing Break

September 12, 2009 at 12:05 am (Uncategorized)
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Breathe in.  Breathe out.  

Really—at this very moment breathe in through your nose, filling your whole being with breath.  Now breathe out through your nose, emptying your lungs.

Again, breathe in deeply and imagine the breath traveling even to the tips of your toes, revitalizing every cell in your body.  Breathe out and imagine releasing a small smoky cloud representing all your troubles.  Close your eyes, and take two or three more breaths just like that. 

Feel refreshed?  There’s nothing like a breathing break to bring you into the present moment, reconnect you to your physical self, and give you a sense of both calm and focus.  Now that you’re calm and focused, consider some circumstances in which this breathing break could be the perfect antidote to stress.  After bustling around all morning serving the needs of others, you’ve finally dropped the kids off at school.  

You’ve opened this month’s credit card statements and, with a sinking feeling in your gut, have realized the folly of your holiday spending frenzy. 

You’ve waited anxiously for your lab results for days, and the doctor’s office calls to say, “We need you to come in for a few more tests.”     

 You’re driving to your big job interview and behold a flashing sign saying “Flagman Ahead.”   

 You’ve just been informed by a solemn faced coworker that the boss would like to see you in his office when you “get a minute.”

At times like these, you need a little breathing room: time and space that you create for yourself whether at home, at work, or in the car. Sure, there are other ways you might deal with stress: light up a cigarette, down a bag of Oreos, finish off the day with a few stiff drinks. 

But why not try a technique that’s great for your body and your mind.  Stop everything to simply breathe and be.

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Back Pain

September 10, 2009 at 7:03 pm (Uncategorized)
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Most Americans will suffer with back pain at some point in their lives.  For some the pain is minor and short lived; for others it is debilitating and chronic. 

Theories about back pain are numerous even within the established medical community, let alone the burgeoning world of alternative medicine. Despite the wonders of modern medical science, the root cause of a back problem is difficult to pinpoint in most cases, and a sufferer may get conflicting diagnoses. 

The treatments that are recommended to alleviate the pain often cannot guarantee relief, and they may be invasive and involve substantial risks.  For obvious reasons, relying on pain medications is also risky.

In the case of my own back problems, which began in my teens, I chose to forgo recommended disk surgery and have never regretted that decision. 

While I do experience pain in the lower back and sacrum occasionally, most of the time the pain is kept in check with a holistic approach to wellness. 

By learning from my own body, working with other pain sufferers, and studying many approaches, I’ve come to believe that there are four keys to regaining or maintaining a healthy, pain-free back:  manage stress and think positively, maintain a healthy weight, practice good posture and stretch and strengthen your body.

Let me put it another way.  If you are overweight, over-stressed and very sedentary, for instance hunched over your desk all day, you are definitely setting yourself up for back problems. 

It is very possible that if you take responsibility for your body and your lifestyle, you won’t resort to seeking out a doctor to save you.

I think that the emerging, rather controversial concept that emotions play a large role in chronic pain conditions is worth looking into.  There is much, albeit mostly anecdotal, evidence giving credence to this theory.  For more information on the theory, I recommend the book Healing Back Pain: The Mind-Body Connection by John E. Sarno.

And I can’t help but suggest a gentle yoga practice to anyone with back issues because it encompasses positive thinking, proper postural alignment and a comprehensive approach to strengthening and stretching. 

But understand that yoga will not provide a quick fix.  As I stated earlier, you must take responsibility for your lifestyle, and this means dedicating yourself to making real and lasting changes that you will embrace from now onward.   

We like to believe that there is a fast, easy way to deal with our problems, but usually that’s not the case.  Transforming your body and your life will take place one day at a time—one healthy decision at a time.

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Push for Healthcare Reform

September 10, 2009 at 3:19 pm (Uncategorized)

Obama’s speech last night was brilliant.  However, I heard several negative comments about it from lawmakers this morning–no surprise, of course.  One said Obama was confrontational.  I totally disagree;  I think he was quite even-handed.  Those who are very influenced by special interests (the insurance industry) will do and say anything to block reform.  This is unconscionable.

Right now I am fortunate because I have insurance through my husband’s plan.  But I understand that my situation is precarious.  If my husband loses his job, or if I lose my husband because of death or divorce, I would no longer have health care. 

I am a sole proprietor of a very small business and I have Type 1 diabetes.  I know I am uninsurable according to the existing health care system.  What would I do?  I can’t afford to pay for my insulin and pump supplies out of pocket.  And what will happen when the complications of this disease affect me in a more pronounced way? 

But the necessity of healthcare reform is, of course, not just about me.  (Self-centered thinking seems to be the prevalent mindset in America.)  I am sincerely wanting each and every person in this country to have the opportunity to lead a happy and relatively healthy life, but how can you have anything close to happiness if you are ill or injured and cannot receive care? 

I think it is obvious that a single-payer plan would be best for the people.  But if this is politically impossible (many in Congress feel they must stay in the good graces of  insurance companies and other parties who will sacrifice some profits if healthcare reform is enacted), we MUST at least get President Obama’s plan passed.  I wish I could count on our lawmakers to do what is right . . . what is moral.  Why can’t the people in this country experience the peace and security of knowing they will be able to get care for themselves and their families when illness strikes?

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Hello world!

September 9, 2009 at 3:37 am (Uncategorized)

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