Revisit Your Practice.

Important Disclaimer:

The news, suggestions, information, exercises and other items in this list are intended for informational purposes only. Not all exercise is suitable for everyone. To reduce the risk of injury, please consult your Doctor before engaging in any physical and/or therapeutic exercise program. Nothing is intended to be a substitute for professional medical care.

PLEASE NOTE, if you would like to copy a review, copy and paste the one you want. Only this way you avoid printing out all reviews. Also understand that any form of copying can be only for personal use. Thank you!

If you would like to check out “The Weekly Review ARCHIVE” click here!

Guided Tadasana: AUDIO

Help Your Health – The Weekly Review Fall Session 2019– #1

The following Attunement section will only appear in #1 during this session but is a weekly part of every class which I teach, except for the chair classes.

Attunement

Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.

Warm-Up Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend, Happy Baby and Cobblers Pose (next week we will work with the strap which can make these two specific asana easier for many)

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Or you may option for the more challenging version starting in a short Down-Dog with the feet together and ending on the tips of your toes on one foot with the knee to to the nose and the shoulders forward as you come up on your toes. Repeating on the opposite side. Each side being one breath.

Kneeling:

A “Short n’Sweet”
Beginning in Hero’s Pose sitting on our heels (if possible) if not, begin on your knees with hands together in front of your chest, thumbs at the heart.
Inhale reach out and up, exhale to Child’s Pose, use the core to slower move down
Inhale to Up-Dog, curl the toes under and you can keep them so during the entire Short n;Sweet, exhale to Down-Dog
Inhale to Plank, exhale to Down-Dog
Inhale to Up-Dog exhale to Child’s Pose
Inhale reach out and up, exhale to Hero’s Pose or remain on the knees

Sitting: 

Pranayama/Breathing

Alternate Nostril Breathing -details on my website see the link

Single Nostril Breath (scroll down for detailed explanation from Summer Reviews)

Standing: Warrior II and Triangle
both with the block and using the wall for guidance. (see website for pix/video etc.)

Warrior II
Using the wall as a guidance, where balance is not an issue, but concentrating on the form of each of these asana. Honoring your limitations, especially in the shoulders.
Prep: Standing with your back to the wall, widen your legs as much as is comfortable with the feet in the direction of your body. Place the block behind the R heel and line up both feet the same distance from the wall.
Turn the R foot parallel to the wall and take the L heel slightly out so the L foot/knee/hip are in the same alignment.
Bend the R leg taking the knee over the ankle with the thigh as parallel to the floor as possible.
Bend the R arm and take the elbow to the thigh above the knee (as if you are holding a precious object on the palm of your hand)
Take the L shoulder/hip to the wall, bend the left arm placing the hand on the hip and take the L elbow to the wall. This may be as far as you can go with this arm. If the elbow is on the wall you may want to try to extend the forearm/hand on the wall and slowing. keeping contact. slide the arm up and eventually over the head until it is near the L ear. If looking into a mirror your L arm will look like an extension of your L leg.
Rotate you head either up or down: chin to the shoulder or looking at the ceiling inside the armpit.
Hold to work on stamina and building strength.
Reverse and do on the L side.

Triangle
Similar to Warrior II except the front leg remains perfectly straight and the corresponding arm either sits on the block or lays on the shin. While the opposite arm reaches directly to the ceiling as if both arms are in a straight line and the legs look like an inverted wide V. Your gaze divided the room in half.

Supine:

Bridge Series

Savasana

Essential Oil: doTerra “Spearmint” –
Music: “Music for the Mind” – Steve Halpern
Quote: It’s not the load that breaks you down, it’s how you carry it.” Lena Horn

Misc:
Ayurveda Medical Doctor in Tustin: Dr. Ram Tamang   www:thehealinggardens.com

A good read if you are interested in aging/life and the medical care system which is offered during the third portion of one’s life span:
“Elderhood: Redefining Aging, Transforming Medicine, Reimagining Life”
by Louise Aronson M.D.

 

Help Your Health – The Weekly Review Summer Session 2019– #8

Attunement:
Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.

Warm-Up/Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left (see new versions below*), Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides.

Then continue with: The Challenging Version for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

or try the new Challenging Version which is far more challenging coming from a short Down-dog ending with a strong lift on your back toes with shoulders forward and knee to nose.

*Instead of walking both arms off each side of the mat do the following:
Cross the right arm on the mat in from of the body in child’s pose, the head will be touching the mat inside of the bent arm (If you are a puppy person than the head may be resting on the forearm) with the opposite arm stretched straight and have that arm inch it’s way across the mat and off while the head and the bent arm follow.
OR
Reach one arm straight and forward and the other straight and back with both arms resting on the floor. Reach back and forward with respective arms and inch the forward arm in the direction off the back to the opposite side.
Both of these are lateral stretches which can also be done using the wall. Standing at the wall with the back on the wall reach the arms in the direction as the last suggestion and stretch, try to keep the entire body, head and arms on the wall. Only going as far as you can comfortably. Don’t forget to breath, Ujjayi with the mouth closed. As you relax you will see more stretch happening.

Sitting:   Pranayama 

Right Nostril breathing inhale/Sun breathing -RS

or

Left Nostril breathing inhale/Moon Breath -LM 

This common technique used in Yoga is breathing through one nostril at a time.

Medical research in electroencephalogram (EEG) studies of the electrical impulses of the brain have shown that breathing through one nostril resets in increased activity on the opposite side of the brain.

Experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain.

Studies have also shown that this increased brain activity is associated with better performance and enhancement in cognitive performance.

RS consist of using the right nostril for inhalation.

The right side channel in the body represents the Sun or vital energy.

This breathing stimulates the sympathetic nervous system and the left hemisphere of the brain. It makes the body ready for action.

This exercise is not recommended for people who suffer from excessive acidity, epilepsy or heart ailments.

Benefits:
Generates energy and heat in the body.
Increases digestive fire, improves appetite and balances the digestive system.
Gradually increases concentration.
Makes the immune system stronger
Gives relief from asthma and colds.

#1. Version -traditional
1. Sit upright and erect with the eyes closed.

2. With your right hand ring finger, close your left nostril. Slowly inhale through your right nostril for a slow count of 4.

3.  With your right hand thumb, close your right nostril. Exhale slowly through your left nostril for a slow count of 4
4.  This is one round. Practice 10 rounds #2 & 3.

After this has been learnt and practiced for at least a week on a regular basis you may consider holding your breath after each inhalation, although this is not for everyone. The pause would be a count of 1-4 depending upon your breath, just don’t force anything.

#2 Alternative – more modern
Just inhale and exhale through the same nostril for a slow count, using any finger.

As we spoke in class I have often used both of these tools for energizing or relaxing. We will repeat this in class next week.

LM consist of using the left nostril for inhalation and is connected with the right hemisphere of the brain and the relaxation response of the ParaSympathetic Nervous System. Used to relax, for better digestion and prepare for sleep, a nap or even after a heated conversation or confrontation.

Standing:

Utkatasana: Chair at the Wall

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Standing: #1 Twirling

Supine: #2 Tibetan Leg Lifts

Sitting: #3 Tibetan Camel

Prone or Using a Chair: #4 Tibetan Picnic Table

Prone or Standing; #5 Up-Dog to Down-Dog
(I would suggest, if you are having any wrist issues that you do this one as #2, and not directly after Picnic Table)

Savasana

Essential Oil: doTerra “Balance” -the grounding blend for diffusor or topical use.

Music: “Temple of Healing”

Quote: Namaste” -(nah-mas-tay)
My soul honors your soul.
I honor the place in you where the entire universe resides.
I honor the light, love, truth, beauty and peace within you, that which is also within me.
In sharing these things we are united, we are the same, we are one.

Misc: Food tidbit for arthritis.
Recommended to eat if you have arthritis:

Antioxidant Carotenoids which can be found in yellow-orange foods such as apricots, carrots, squash and melons.

Although the principal causes of arthritis are unknown, physician cite aging, injury, obesity, infection and auto-immune reaction as possible factors. Since prevention action is the best way to maintain healthy joint function throughout life, yogi’s have long recommended the discipline’s gentle, non straining movement to enhance both flexibility and stability in the joint.

Studies have been pointing to diet as a factor in helping reduce the pain and perhaps play a role in prevention. With four ways that food can help you prevent and control arthritis: taming free radicals, fighting infection, controlling inflammation, lowering immune-activity reactivity (in RA).

Since some types of arthritis could be caused by infections it is suggested to up your intake of Natural Antimicrobial Foods such as: raw garlic, oregano, fruits and vegetables rich in Vitamin C.

In Ayurvedic medicine(the sister science to yoga and the oldest medical science/practice know), arthritis is seen as a disease of excess VATa, the air principle/dosha, which recommends oil as a leading remedy. Vata increases as we age, reducing moisture throughout the body (notice any dry skin) and causing the joints to lose lubricity To counter this, Ayurveda counsels smoothing ghee/clarified butter, sesame oil, or olive oil on cranky joints while consuming any of the three as a food to help soothe inflammation, lubricate joints and body while banishing arthritis stiffness.

-this information is from either the National Institutes of Health, Dr. Theodosakis M.D. author of “The Arthritis Cure” or the the Journal of the American College of Nutrition.

I am only sharing information which I have found interesting and not suggesting you follow any of the above. We are all individuals and it is always wise to seek professional medical attention if dealing with an issue but also remember we need to be strong advocates for ourselves and ask questions.

Help Your Health – The Weekly Review Summer Session 2019– #7

Attunement: same as previous review

Sitting: Pranayama – Victorious (Ocean) Breath or often called Ujjayi

This breath is commonly used during yoga postures and should fill your room with the sound of the ocean.

The breath is slow, calming and quiets the mind although it should be loud enough that the people next to you would hear your breathing.

When you listen to your breath, you will also find that it can drown out the distracting thoughts in your mind.

This breath also stirs energy in the body, keeps the mind focused when you hold a pose, and can be used to pace the flow in a sequence of poses.

This breath can also be used when engaging in many other physical activities. I have often used it while washing the dishes, walking etc.

1. Sit in a comfortable position.
2. Close your eyes and let your body relax, summoning self-acceptance.
3. Inhale through your nose slowly and smoothly by expanding the lower chest first, then the middle rib cage and finally the upper chest.
4. Exhale through your nose and keep your mouth closed while gently constricting the back of your throat, or glottis, as if you are saying the word ‘home’ (or fogging a mirror with the mouth closed).
5. Your exhalation should pass through the back of you throat so that it sounds like a distant ocean wave or Star War’s Darth Vader.
6. Continue the next cycle of breath when you are ready.
7. Continue to follow the sound of your breath for 10 cycles.

Standing: Reviewing the important components of Sun Salutations With the Chair.

1. Standing in Tadasana. Doing Forward Folds in combination with Half-Way Up(back similar to Cow).   Slowly with the Ujjayi breath for at least a series of 12. (preferably 20+ if you are feeling stiff).

2. Forward folding and stepping back into a Long Lunge. Trying not to rely on the chair too much, can you bring your hands to your forward knee or out to the sides or up overhead. Holding for a full breath, then folding and switching legs. x6 on each side.

3. From a long lunge continue to a Low Lunge, repeat the arm movements and hold. Working on balance. The next question while you are in the low lunge, is how do you come out of this position? Begin with the hands on the knees and come up to standing, how much do you need to press down with the hands to come up? Eventually progress to not using the hands at all! x4 on each side.

4. A simple flow of Up-Dog/Down-Dog, either using the chair or not or a combination.

When you do this one try to bring the number as close to your Tibetan number as you can.

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Standing: #1 Twirling

Supine: #2 Tibetan Leg Lifts

Sitting: #3 Tibetan Camel

Prone or Using a Chair: #4 Tibetan Up-Down/Down-Dog

Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Working up to 21 of each by the end of August. If you need an alternative please let me know and we can work on what is best for your body.

Savasana
Essential Oil: doTerra “Lavender” -available in 15ml pure & 10ml Roller Bottle(pre-mixed from the company) or you can buy an empty from me and mix your own..
Music: “Yoga Moods”
Quote:

Stand up to your obstacles and do something about them. You will find the they don’t have half the strength you think they have. -Norman Vincent Peale

Misc:

You can find ‘Rose Hips” at Mountain Rose Botanicals.

The name of the pesticide we talked about is “Chlorpyrifos” it has been scientifically documented to cause developmental and neurological issues/damage in humans and animals. California is the largest user of over 900,000 pounds (2017 annual) applied to almonds, grapes, citrus, alfalfa, stone fruit, cotton and other crops. The EPA has extended the safety review of the pesticide through 2022 but the State of California and 6 other states and a host of environmental and labor groups have sued over this move. The ban in California should be taking place during the next two weeks.

Help Your Health – The Weekly Review Summer Session 2019– #6

Sitting:

30 minutes in the chair, a small sampling of Yoga in/with the Chair and Office “OM”

1.  Proper Chair Posture with the block between the knees

2.  Deep Breathing into the Upper Arms

3.  Cervical (Neck) Movements:

Flexion/Extension, Rotation, Later Release using the arm for a longer hold.

4.  Cat n’ Cow: Ever so slightly to full flexion, being discreet or not.

5.  Arm Raises/Floating: proper alignment of arms released next to body

Palms turning out and in without obvious shoulder movement

Floating to and fro 6 inches only away from torso

Floating to and from shoulders

6.  Arms Floating to overhead, fingers touching, interlaced, turned inside out.

Twisting R/L

Lateral Release R/L

7.  Wide Open Legs with Alignment of knee/big toe, hands at the hip cradle

Lift n’ Laugh -Getting Up and Down – no hands with forearms rested on the thighs

Forward Folding thinking of a posture pose aligning the back from tailbone to the head

Hands to the inside of the knees as the torso make circles leading with the heart R/L

8.  Hamstring Extended Leg Stretch R/L

9.  Lunge in the Chair (Less is more!)

Low Lunge with lift -holding on to the chair as much as necessary, bent knee directly under hip

Quad stretch with leaning back and rolling back on the sitz bones

High Lunge with straight back leg and lifting, toes curled under

10.  Warrior II in the Chair + Reverse

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Standing: #1 Twirling

Supine: #2  Leg Lifts

Sitting: #4 Picnic Table

Prone or Using a Chair: #4  Up-Down/Down-Dog

Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Working up to 21 of each by the end of August. If you need an alternative please let me know and we can work on what is best for your body.

Savasana

Essential Oil: doTerra “Terra Shield ” -the Outdoor Blend as a repellent, in 15ml & spray bottle.

Music: Parijat “The Healing Path”

Quotes:

The state of your life is nothing more than a reflection of your state of mind.

Enjoy everything that happens ib your life but never make your happiness or success dependent on an attachment to any person, place of thing.

By referring to previous struggles and using them as reasons for not getting on with your life today. You’re assigning responsibility to the past for why you can’t be successful or happy in the present.
-Dr. Wayne Dwyer
Misc:

Reminder of “Healthy Happy Hands” workshop on Saturday Aug 17 & Tuesday Aug 20.
New Calendars for Fall were handed out plus agreement sheets as checks are due by Aug 21.
New Photo “A Meditating Orchid” was given, what do you think it looks like?

 

Help Your Health – The Weekly Review Summer Session 2019– #5

Attunement: same as previous review

Standing

The Cloud Salutation
Any movement of the body releases energy. On some days, the world is shrouded in a damp fog of yin energy: vigorous movement just isn’t in the cards. On some days you just want to be a cloud and float.
Floating is still moving and even while floating you can practice awareness and balance.

Cloud Salutation is a wonderful way to move with the flow of life when it is quiet, or when you need to build some quiet in your life.
When you flow in the Cloud Salutation, move slowly, gracefully, like a cloud floating upon the wind of your breath.
Once you have leaned the graceful movements of the clouds, you can challenge yourself even more:
move like the clouds move, with their eyes closed.
Clouds don’t look where they are going: they don’t even care where they are going – they just go. Keep your breath calm, even if you begin to wobble.
If the wobbling becomes too dramatic, open your eyes; come back to the original flow for a few cycles. This flow can become addicting. Enjoy it.
Description:
Consisting of three breaths on each side, begin with the right, continue with the left. This is one round.

Begin by stand in a firm, grounded mountain pose, arms at the side. Hugging/engaging the legs and lifting the crown of the head, strong Tadasana.

Breath #1: Inhale and lift the arms overhead.
Exhale and bring the knee up to hip level, always with foot flexed when lifted.

Breath #2: Inhale take the arms out to the sides.  Exhale move the knee out to the side.

Breath #3: Inhale bringing the arms overhead and the knee back to center. Exhale and slowly return both back to original position.

(If you would prefer single movements on inhale and exhale than just do the salutation in four breaths but make sure you do not go on ‘auto pilot’ and stay focused and concentrated.

Do multiple rounds.

Keep repeating the flow, alternating sides and when you are done return to your mountain, close your eyes and feel the flow still moving inside you.

You can also close your eyes during the flow when you feel comfortable doing so.

Physical Benefits: Working on your balance and lengthening the breath. Strengthening the leg, opening the hips. Maintaining good posture.
Precautions/Adaptations/Variations: Instead of lifting the knee to the front and side, bend the knee and rest on the toes touching the floor, to the front and sides.

You can begin this flow by leaning against the wall for support, eventually free standing. It is a slow process to do with the eyes closed. If you can use a ‘drishti’ fairly close to the face it will make the balance easier, a point of focus.

I would suggest lifting the knee, as often as possible, while standing on one leg, with a pause.
Working on this until the knee is hip height forward and out, notice how taking the knee out to the side will interfere with your balance.

You can also, either standing in place or walking, lift the knees to meet the palms. Start slow and work up to 60 sets per minute (that 120 lifts) and watch your cardio being challenged.

Standing
Eye Exercises x2

Eye Focusing: Switching focus between Near/Far, also using the thumb (stretched arm forward and level with eyes) for focus as well as a far away point. Do with both eyes open and then single with the other closed.

Eye Movements: Up/Down, Right/Left, Circles clockwise/counterclockwise, Jump around the Clock 1-12.

Palming: rubbing the hands vigorously together for a moment until you feel warmth and then cupping your
palms over your eyes to block out the light, making sure not to touch the eyelids.

Physical Benefits: Strengthens the muscles around the eyes. Improves circulation to the eye area. Stimulates the Ayna Chakra (third eye).

Pranayama

review Kapalabhati Breathing (rapid forceful exhalations)- see explanation on previous WR -PDF

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Free Standing: #1 Twirling

Supine: #2 Tibetan Leg Lifts

Standing: #5 Tibetan Up-Down/Down-Dog

Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Savasana with Visualization “Moving Slowly” this was done is some classes only, will continue after session break.
Essential Oil: doTerra “Breathe ” -the Inhalers have arrived and I ordered some extra.
Music: Parijat “Offerings” -this I found in I-Music, accessible with a monthly subscription.
Quote:

“If you can’t handle me at my worse, then you don’t deserve me at my best.” -Marilyn Monroe

 

Help Your Health – The Weekly Review Summer Session 2019– #4

Session Theme: Arthritis specifics this week Hands/Fingers/Forearms

Attunement:
Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.
Warm-Up/Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Prone

Down-Dog – alternative for those with wrist issues.
Place a block on your mat crosswise with the hands on either side, palms facing up with pinkies adjacent to block and thumbs pushing down on to the mat.

Pick up the knees, be in Down-Dog releasing the shoulders back so they are not perpendicular to the elbows and head is freely released but not resting on either block or mat.

Dolphin

Begin in Table Pose, interlace hands and place the outside of hands on the mat (be careful to slide in and place your bottom picky finger behind the other so there will be equal weight on both).
Placement of the knees will change with strength and ability as the closer they come towards the elbows the more difficult the range of the movement will become.
Always keeping the buttocks up and in dog tilt.
Slowly bring the shoulders forward, possibly enough that the chin/nose begins to pass over the hands and eventually even lower towards the floor, you will be looking back between the legs as the head comes forward.
Then move the head back through the arms to release the forehead to the floor.
Be mindful that the elbows remain within shoulder width distance as they will have a tendency to slide outwards.
You can easily judge their width when you are able to feel your hair/ears sliding past your upper
arms then the elbows are in place.

Advanced:
If this process is too easy then take the knees off the floor.
Do not expect to go as far forward as before or as far back but you will have concentrated/intensified the strength building work into a smaller area of the upper body.

This can be done is sets of three with each set consisting of 6-12 depending on which version, eventually using the last one or two for lifting the knees at the end of each set.

Until they are all done with the knees off the floor (can be slightly bent if the hamstrings are tight).

This asana can be easier for men to do, but it is highly effective for women who would like to build arm strength.

Adaptation/Variation:
The only change is to place the forearms perpendicular to the front edge of your mat/palms and fingers (middle finger pointing directly forward) flat on the mat.
The elbows are in the same place as the interlaced hand version, they will again have a tendency to slide outwards, please try to keep them within shoulder distance apart.

This arm variation may be easier for some students, be mindful how far you go forward as you still will need to stretch back towards Child’s pose.
Still keeping the hips directly over the knees with the knees hip to shoulder width apart at the beginning of each movement.

Sitting

Hands/Fingers stretches/strengthening plus forearm to shoulders -details in up and coming workshop to be announced

Pranayama

review Kapalabhati Breathing (rapid forceful exhalations)- see explanation PDF last week

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Free Standing: #1 Twirling (working up to 21 by the end of this season- unless you have certain situations)

Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Savasana with Visualization “Moving Slowly”-tried doing this but time was always limited so we will repeat this coming week and not try to rush through an experience in slow moving.

Essential Oil: doTerra “Rosemary”

Music: Parijat “Ease”

Quote: “Parenting Manifesto” by Brene Brown

Misc: “The Facts on Protein”  by Ocean Robbins 

There were many questions this week about getting enough protein if your diet consisted mostly of fruits and vegetables.  This handout is a good explanation from a worthy source who has spent his life on the subject of nutrition and all aspects healthy eating. You may want to check-out his newsletter for more information.

 

Help Your Health – The Weekly Review Summer Session 2019– #3

Session Theme: Arthritis

Attunement:
Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.
Warm-Up/Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend,
            Hip Openers with Strap to Happy Baby and Cobblers with the Strap

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Sitting:
Pranayama
           How to Use Your Breath to Energize or Unwind

Autonomic Nervous System/ANS -coordinates cardiovascular, respiratory, digestive, urinary and reproductive functions. It constantly monitors and adjust internal water, nutrient and gas balance – and does so without instructions or interference of the conscious mind. The ANS is concerned with maintaining homeostasis within your body.
It contains two primary divisions – SNS and PNS that work in opposition, whenever one is being activated, another one is being suppressed.
   SNS -the accelerator, increases alertness, metabolic rate and muscular abilities. When this occurs you will experience the following: increased alertness, a feeling of energy and euphoria, elevated blood pressure, heart rate and breathing rate, a general elevation in muscle tone and mobilization of energy reserves. When you inhale, you turn on the SNS, slightly speeding up the heart beat.
  PNS -the brake, is concerned with relaxation, food processing and creating energy reserves. When this occurs you will experience decrease in alertness, feeling of calmness and relaxation, reduction in heart rate and force of contraction, construction of the respiratory passageways and increase in digestive activity. Whenever you exhale, the PNS turns on and activates the vagus nerve to slow down the heart rate.

  Kapalabhati Breathing (rapid forceful exhalations)- see explanation PDF

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Free Standing: #1 Twirling
Supine: #2 Tibetan Leg Lifts
Prone: #3 Tibetan Camel
Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Savasana with Guided Visualization “My Secret Space of Serenity”
Essential Oil: doTerra “Breathe ” -inhaler
Music: Parijat “Serenity”
Quote: “Being tolerant does not mean that I share another one’s belief. But it does mean that I acknowledge another one’s right to believe, and obey, his own conscience.”

 

Help Your Health – The Weekly Review Summer Session 2019– #2

Session Theme: Arthritis -Anti-Inflammatory Diet Suggestion & Source Material

Attunement
Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.

Warm-Up Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend, Happy Baby and Cobblers Pose (next week we will work with the strap which can make these two specific asana easier for many)

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional),

Standing
Breath of Joy with Mantra (Sa-Ta-Na-Ma)

Sun Salutations using the Chair or Not…..

5 Tibetans: see previous Weekly Reviews or DVD’s (all modifications/versions included)
Free Standing: #1 Twirling/Spinning to the right.
Supine: #2 Leg Lifts
Prone or Standing: #3 Camel
Please don’t forget the two cooling breaths after each Tibetan. Placing your hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose x2.

Supine
Butterfly and Clock

Bridge Series beginning with simple pelvic tilt to full bridge to FF to windshield wipers.

Savasana: Supine and Relaxed with the bolster under the chest laying on ones back. Briefly talking about “My Secret Space of Serenity”, next week we will create this space and learn how to use it.

Essential Oil: doTerra “Aroma Touch ” Cypress, Peppermint, Marjoram, Basil, Grapefruit and Lavender.

Music:  Barbara Thompson “Songs from the Center of the Earth”

Quote:

As a single footstep will not make a path on the earth, so a single thought will not make a pathway in the mind.
To make a deep physical path, we walk again and again.
To make a deep mental path, we must think over and over the kind of thoughts we wish to dominate our lives.         -Henry David Thoreau

Miscellaneous

Article which I read in class:

‘Breath as Medicine’ -A simple Pranayama practice may bring relief for chemotherapy patients.

In a recent study at the University of California, San Francisco, patients undergoing chemo learned to practice four techniques: breath observation, Ujjayi breathing, kapalabhati breathing (rapid forceful exhalations), and alternative-nostril breathing.
They reported less anxiety, more restful sleep, and improved emotional well-being compared to patients who didn’t practice breathing techniques.
The study authors say pranayama is a promising treatment option for alleviating chemo’s side effects because it’s easy for patients to do on their own.

An Anti-Arthritic also considered an Anti-Inflammatory Diet Suggestion
Some very basic guidelines are as follows.

A diet high in: fruits, vegetables, fish, nuts, legumes and olive oil.

What to limit or avoid: red meat, saturated fats, all trans fats, friend foods, daily, sugars incl. simple sugars, refined carbs.

We also need to look at the following and consider more in detail:

Vegetables especially Cruciferous ex: Broccoli and Cauliflower, other good choices Cabbage, Brussel sprouts, Kale and Bok Choy.

Omega 3’s (oily fish is a natural source such as Salmon/wild, fresh or canned, Herring, Sardines, Rainbow Trout and Pacific Oysters, Flaxseeds/ground or oil, Chia sees and Walnuts) these fatty acids may prevent inflammation in the body and decrease symptoms associated with arthritis by suppressing the production of enzymes that erode cartilage.

Vitamin D which also is available in oily fish/Tuna, Mackerel, Cod and Sea Bass.

Although dairy products and bread maybe fortified with Vitamin D they also may exacerbate the inflammation and pain.

Presently there is much controversy as many science and medical sources are saying that we are mostly deficient, because we don’t allow the body to be exposed to the sun without a blocker. Suggesting that we need to have minutes every day of sun on our bodies.

Olive Oil contains anti-inflammatory properties that are attributed to its oleic acid which contains polyphenols and omega-3 fatty acids. Also containing a natural compound called oleocanthal that blocks the same inflammatory pathways as medication often used to fight arthritis pain. It is recommended to choose extra virgin and cold pressed olive oil.

Ginger -anti-inflammatory and antioxidant but be aware that ginger also acts as a blood thinner which could interact with blood thinning medications. Otherwise enjoy it fresh/sliced, grated in water or in cooking with vegetables or other healthy foods.

Vitamin C especially from dietary sources and not supplements. This nutrient is most responsible for the health of collagen which is a major component of cartilage. Excellent sources are: Bell Peppers/yellow, red, orange and green, Oranges. Guava, Mangos, Grapefruits, Strawberries, Pineapple, Broccoli, Cauliflower and Kidney Beans.

B12 – Clams, Salmon, Haddock Trout

Vitamin A -Yellow vegetables/ex: Summer Squash, Carrots, Green leafy Vegetables/Kale, Spinach, Greens, Romaine Lettuce plus fruits/Cantaloupe, Tomatoes and Apricots

Calcium -Plain low-fat yogurt, Sardines, Salmon, any seafood that contains bones, Turnip Greens, Spinach, Kale, Broccoli, Nuts/almonds, Brazil nuts and Pecans.

Anthocyanidins  -potent antioxidants that produce the reddish pigment in foods like Cherries, Black Berries, Raspberries, Strawberries, grapes and Eggplant. A recent Harvard study on Strawberries etc. showed a reduced inflammation associated with arthritis.

Green Tea  -ECGC, a natural antioxidant which is not found in black tea. Preliminary research suggest that EGCG (and other catechins/biological active compounds found in plants that have potent antioxidant) in tea, may stop cartilage from breaking down and possibly help to preserve joint longer.

Carotenes   Carotenoid nutrients contained in many fruits and vegetables, the most commonly known is beta carotene (found in foods such as Pumpkin, Carrots, Kale, Butternut Squash, Cantaloupe, Sweet Potatoes and Spinach).

Sources on the subject of Arthritis:

My source for this information has been mainly from: “Gentle Yoga: Arthritis” by Hatherleigh Press. This is a very simple and basic explanation about the subject Arthritis as an introductory guide.

“Yoga as Medicine” by Dr. Timothy McCall

“Yoga for Arthritis” by Dr. Loren Fishman

“Yoga Therapy and Integrative Medicine” by Dr. Larry Payne Ph.D.

“The Principles and Practice of Yoga in Health Care” by Sat Bir Singh Khalsa Ph.D. Lorenzo Cohen Ph.D., Dr. Timothy McCall MD, Dr. Shirley Telles Ph.D.

“Yoga for Healthy Aging” by Dr. Baxter Bell MD

Various books by Dr. Andrew Weil MD and Dr. Deepak Chopra MD.

Plus over a decade of studies and research on the topic due to my own personal relationship with Arthritis having been diagnosed with Osteoarthritis over 20 years ago.

If you have read this far on the review, thank you and please let me know in class this coming week, if this has been helpful for you.
Thank You again….Namaste, Roxy

     Help Your Health – The Weekly Review Summer Session 2019– #1

Session Theme: Arthritis

General Class Sequencing

Attunement
Restorative with the Breath:

Legs on the chair(or up the wall) with blanket across and lengthwise under the back. Arms in cactus.

Warm-Up Supine:

Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website: https://yogatherapyalacarte.com/2018/01/20/morning_wake_up_stretch/

Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend


Warm-Up/Prone:

Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Standing

Arm/Shoulder Engagement and Reaching out and overhead.
Using other muscles which are not automatically used for this movement. While doing multiple reps you may feel this in the arms and upper torso but should not be engaging/using the shoulders and neck.

Imagine the hands are shovels and scooping weight into them as you reach out to the sides and up to forgiving limbs on the inhale. Turn the palms over (not at the shoulders) and slower lower the arms on the exhale.

Do not use weights in the hands for doing this movement, use your imagination and let the back muscles pull and hold the shoulders down and keep the shoulder blades in their pockets.

Visualize and feel the placement of your shoulders in various other movements as I am feeling now as I type this note to you.

Are you shoulders feeling like earrings??

They should not, keep reminding yourself of this slight fact.

This is a combination mind and body work, it doesn’t happen without the concentration of your mind but will become natural after enough practice.

Just check out how often you raise your shoulders during the day!

Breath of Joy
and
Forward Folds with Half-UP (Uttanasana/Ardha Uttanasana)

Detailed explanations for both of these you can find in the archives (Revisit, Research, Reflect #41) this is from your WR#05 Spring 2017.

5 Tibetans:

see previous Weekly Reviews and Videos on my website or DVD’s (all modifications/versions included in the DVD)

Free Standing: #1 Tibetan Twirling
Supine: #2 Tibetan Leg Lifts
Prone and Standing: #5 Tibetan Updog-Downdog (can be done using the chair)

Please don’t forget the two cooling breaths after each Tibetan with hands on the hips, exhaling with pursed/o shaped lips, inhaling through the nose.

Additional reading: https://upliftconnect.com/the-five-tibetans/

Warrior I – II – III Static and Dynamic w/wo Chair

In some classes, time providing we also did the Bridge Series, beginning with simple pelvic tilt to full bridge to FF to windshield wipers.

Savasana: Supine and Relaxed with the sandbag on your belly.

Essential Oil: doTerra “Deep Blue ”

Music:  Deutter “Reike Hands of Love”

Quote: from the book “Awakening

Available here: “The Book of Awakening PDF by Mark Nepo”, options for a free download or purchase.

A Profound Bow
All streams flow to the sea because it is lower than they are. Humility gives it its power.
—LAO-TZU

There is a Yoga Mudra, a kneeling posture of exercise, where by bringing your head to your chest while extending your arms up and out behind you, you can practice placing your head beneath your heart. And from this humbling position, you can’t help but tire, and so, you must put your arms down.
With your head beneath your heart, you must stop doing.

Soon after learning this, I came upon a woman who had been a nun, and she told me that she would practice for days upon days similar postures of Gregorian Chant: incline, bow, and profound bow—
each bringing the head lower and lower to the earth.

This holds a powerful lesson:

Time and time again, the head must be brought beneath the heart or the ego swells. If you do not bend, life will bend you. In this way, humility is accepting that your head belongs beneath your heart, with your thinking subordinate to your feeling, with your will subordinate to the higher order. This acceptance is key to receiving grace.

To Do:
Lay your head down and the world of being will open its joys.
Sit quietly on your knees, and as you breathe, incline forward.
After a time, breathe deeply, and as you exhale evenly, bring your head below your heart while extending your arms behind you.
After a time, bring your head, if you can, to touch the floor and offer thanks for being humbled.

Miscellaneous:

Your imaginary gift from me to you, a small box to take home and if you take the lid off, it contains your yoga practice. You can turn this imaginary box into a real box and week by week add something special on a small piece of paper, over the weeks/months etc. you will have a treasure trove of ideas to pull from for your practice. It begins with only a few minutes and one idea, watch it grow until when you miss a day you feel something is really missing from your life. I hope you find that special place.

 

%d bloggers like this: