Category Archives: Yoga, meditation, stress-free mind and lifestyle.

mind, body and soul integration

November, Yoga & Ayurveda

Dear Yoga Friends,

I recently was out in nature, enjoying  the stars and all the wonderful fall colors.  I was reminded of my nature. I was revitalized and refreshed.  Nature is truly great medicine for mind body and soul. I have written before about nature and walking, and you might wonder why  a yoga teacher is writing about these topics. It is because of Ayurveda!

Yoga and Ayurveda are sister sciences. Both systems have a common understanding of health of the body being dependent on the health of the mind.  They share virtually the same metaphysical anatomy and physiology, which consists of 72,000 nadis (subtle energy channels), seven main chakras (energy centers), five bodily sheaths and the shakti (energy).   Samkya is the philosophy shared by both.  Yoga and Ayurveda advocate for the regular, daily, practice of pranayama and meditation.(Dhyana 

The more I Understand the elements and subtle energies in every living thing, the  more inspired I am to be in the natural environment, eat healthier foods, and be aware of things that affect energy such as: time of day, season of the year, foods,  and  daily routines (Dinacharya).  Because we are made up of the same elements, being in touch with nature brings us in touch with ourselves, and can bring us into balance with our nature, and vital energy.

So, I know nature to be excellent medicine, counteracting all the unnatural light, perfumes, lotions, air fresheners, car exhaust, cleaning and laundry detergents, etc. and being indoors for most of the day,  it’s a recipe for dis-ease, illness.  We need sunlight to make vitamin D, (a very common deficiency now).

I have heard it said the best sure-cure for insomnia is camping, natural changes of light and temperature resets our body for restful sleep at night, and wakefulness in the daylight.

When we see nature’s beauty, we focus our eyes at different distances. Walking on uneven ground strengthens our balance.  Tracking birds and scanning vistas strengthens our eyes and our vestibular system, as well as calms our mind and inspires our mood…

So enjoy walks in nature my friends! Dawdle and be curious, find that sense of wonder.

active Namaste,  Christina 

Class Schedule

Mello-Monday & Fierce-Friday Yoga  at RGCSL 8:30-9:45am

Wonderful-Wednesday Yoga at Versatile Vitality 8:30-9:45am                       (4100 Silver SE)

Tuesdays & Thursdays in Las Lunas;  9-10am Water Aerobics, 10:30-11:45 Yoga – There will not be classes on Thanksgiving day.

~Individual Sessions~ available in November, Call to schedule

June quotes

sky

Hello Dear Yoga Friends,

 Sharing a few Quotes you might enjoy:    

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”  Thich Nhat Hanh

 

“The more you sit in the self the more you will feel an energy that you have never experienced before. It comes from behind rather than in front where you experience your mind and emotions.…When you are no longer absorbed in your melodrama, but instead sit comfortably deep inside the seat of awareness, you will feel this energy from deep within.    …. Feelings, loneliness, fear are just things in the universe like cars, grass, stars, Awareness does not fight.  Within the self you will experience strength of your inner Being, even when the heart is weak…”   From the book Untethered Soul – Michael Singer

 “The chemistry of mind is different from the chemistry of love. The mind is careful, suspicious, advances little by little…advices “Be careful, protect yourself” Whereas love says “Let yourself, go!” The mind is strong, never fells down, while love hurts itself, fells into ruins. But isn’t it in ruins that we mostly find the treasures? A broken heart hides so many treasures.”  ~ Shams Tabrizi 

Peace, Christina 

Proprioception

Dear Yoga Friends , 

IM000661.JPG“Flowers are love embodied. Look deeply at the color. Feel the vibrancy. Put your nose a little closer. Look deeply. Fall inside. Start your life over right here, right now, inside a flower. Make a new decision. Then feel again. Decide you are okay right here now. ” ~ Lao Tzu

   

“We all possess an acceptable level of proprioception that allows the body to move through life, but we’re now learning that high-quality proprioception can be an extremely important key to healthy aging. Researchers have recently uncovered a link between increased levels of proprioception and decreased levels of pain in the body. In other words, the more that your brain can sense your body accurately, the less pain you tend to experience. In addition, the more developed your proprioception is, the more skillful your daily movements will naturally become, reducing your chances of injury in the first place (and this becomes increasingly important as we grow older)”.          Link to article here  https://yogainternational.com/article/view/yoga-anatomy-what-every-teacher-and-practitioner-should-know-about-fascia

An Interesting article  /anxiety-yoga-and-brain-chemistry.html

A motivating article  /the-secrets-of-yoga-asana/

 Namaste,    Christina

     

 

Yoga and Bone Health!

Dear Yoga Friends, 

new year yoga      I am sharing a great NY Times article, (below)  Thank you Sarah. for bringing this relevant article to class!!!!

12 Minutes of Yoga for Bone Health    By JANE E. BRODY     DECEMBER 21, 2015

      Yoga enthusiasts link the practice to a long list of health benefits, including greater flexibility and range of motion, stronger muscles, better posture and balance, reduced emotional and physical stress, and increased self-awareness and self-esteem.

But definitively proving these benefits is challenging, requiring years of costly research. A pharmaceutical company is unlikely to fund a study that doesn’t involve a drug, and in any event, the research requires a large group of volunteers tracked over a very long time. 

The subjects must provide health measurements at the outset, learn the proper poses, continue to do them regularly for years and be regularly evaluated.

No one knows these challenges better than Dr. Loren M. Fishman, a physiatrist at Columbia University who specializes in rehabilitative medicine. For years, he has been gathering evidence on yoga and bone health, hoping to determine whether yoga might be an effective therapy for osteoporosis.

The idea is not widely accepted in the medical community, but then, researchers know comparatively little about complementary medicine in general. So in 2005, Dr. Fishman began a small pilot study of yoga moves that turned up some encouraging results. Eleven practitioners had increased bone density in their spine and hips, he reported in 2009, compared with seven controls who did not practice yoga.

Knowing that more than 700,000 spinal fractures and more than 300,000 hip fractures occur annually in the United States, Dr. Fishman hoped that similar findings from a much larger study might convince doctors that this low-cost and less dangerous alternative to bone-loss drugs is worth pursuing.

Those medications can produce adverse side effects like gastrointestinal distress and fractures of the femur. Indeed, a recent study published in Clinical Interventions in Aging found that among 126,188 women found to have osteoporosis, all of whom had Medicare Part D drug coverage, only 28 percent started bone drug therapy within a year of diagnosis.

Many of those who avoided drugs were trying to avoid gastrointestinal problems.

On the other hand, yoga’s “side effects,” Dr. Fishman and colleagues wrote recently, “include better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety and better gait.”

Weight-bearing activity is often recommended to patients with bone loss, and Dr. Fishman argues that certain yoga positions fit the bill.

“Yoga puts more pressure on bone than gravity does,” he said in an interview. “By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.” (sound familiar?wish I stated it this well!)

Most experts argue that it’s difficult, perhaps impossible, for adults to gain significant bone mass. Undeterred, Dr. Fishman invested a chunk of his own money and with three collaborators — Yi-Hsueh Lu of The Rockefeller University, Bernard Rosner of Brigham and Women’s Hospital, and Dr. Gregory Chang of New York University — solicited volunteers worldwide via the Internet for a follow-up to his small pilot study.

Of the 741 people who joined his experiment from 2005 to 2015, 227 (202 of them women) followed through with doing the 12 assigned yoga poses daily or at least every other day. The average age of the 227 participants upon joining the study was 68, and 83 percent had osteoporosis or its precursor, osteopenia.

The 12 poses, by their English names, were tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, bent-knee twist and corpse pose. Each pose was held for 30 seconds. The daily regimen, once learned, took 12 minutes to complete.

The researchers collected data at the start of the study on the participants’ bone density measurements, blood and urine chemistry and X-rays of their spines and hips. They were each given a DVD of the 12 yoga poses used in the pilot study and an online program in which to record what they did and how often.

A decade after the start of the study, bone density measurements were again taken and emailed to the researchers; many participants also had repeat X-rays done. The findings, as reported last month in Topics of Geriatric Rehabilitation, showed improved bone density in the spine and femur of the 227 participants who were moderately or fully compliant with the assigned yoga exercises.

Improvements were seen in bone density in the hip as well, but they were not statistically significant.

Before the study, the participants had had 109 fractures, reported by them or found on X-rays.

At the time the study was submitted for publication, “with more than 90,000 hours of yoga practiced largely by people with osteoporosis or osteopenia, there have been no reported or X-ray detected fractures or serious injuries of any kind related to the practice of yoga in any of the 741 participants,” Dr. Fishman and his colleagues wrote.

“Yoga looks like it’s safe, even for people who have suffered significant bone loss,” Dr. Fishman said in an interview.

Furthermore, a special study of bone quality done on 18 of the participants showed that they had “better internal support of their bones, which is not measured by a bone density scan but is important to resisting fractures,” Dr. Fishman said.

The study has many limitations, including the use of self-selected volunteers and the lack of a control group. But all told, the team concluded, the results may lend support to Dr. Fishman’s long-held belief that yoga can help reverse bone loss.

Even if bone density did not increase, improvements in posture and balance that can accrue from the practice of yoga can be protective, Dr. Fishman said.

“Spinal fractures can result from poor posture, and there’s no medication for that, but yoga is helpful,” he said.

In addition, “Yoga is good for range of motion, strength, coordination and reduced anxiety,” he said, “all of which contribute to the ability to stay upright and not fall. If you don’t fall, you greatly reduce your risk of a serious fracture.”   By JANE E. BRODY     DECEMBER 21, 2015                      Permalink: http://nyti.ms/1O3caC8


 

Asana is only the “tip of the iceberg”

Hello Yoga Friends,
Asana (postures) and movement you do in yoga class is one of Eight aspects or limbs of yoga: I wrote another blog which is an article to introduce you to the   8 Limbs of Yoga.
untitled
Asana is only the tip of the Iceberg,

  The best benefits of yoga cannot be seen with the physical eyes. The best benefits can’t be seen in any picture! And real benefits of yoga began with-in the first weeks of daily practice!

For example, this pose took me over 5 years of daily practice, as well as 45 minutes warming up to do for this photo. What is the greatest benefit is beyond words and is related to many benefits through the practice  

yoganidrasana, 2016 

 Peace, Christina