Crazy Sexy Life » Yoga

Benefits of Yoga and Mindfulness for People with Cancer

Dr. Keith Block — Fri, 30 Sep 2011 09:00:33 +0000

Many people facing a diagnosis of cancer are looking for ways to release stress and tension. Yoga and mindfulness training that is, practices intended to cultivate present-moment awareness and relaxation are two of the best-studied options in this regard. But can such practices really help people with cancer?To answer this question, in this blog, I examine some of the most recent research findings concerning the potential benefits of yoga and mindfulness after a cancer diagnosis.

First off, there is little doubt that yoga can play a key role in helping you relax and enjoy a better quality of life, as indicated by a meta-analysis published online ahead-of-print in the March 9, 2011 issue of “Evidence-Based Complementary & Alternative Medicine.” This analysis included a total of 10 studies in which cancer patients practicing yoga were compared to those not practicing yoga or receiving nothing more than “supportive therapy.” Based on comprehensive psychological assessments and pooling the findings from all ten studies, the yoga groups showed statistically significant lower levels of anxiety, emotional distress, depression and overall stress, when compared to the cancer patients in the control group.

Yoga incorporates a blend of elements: relaxation, meditation, imagery, controlled breathing, stretching and movement. Of my patients who practice yoga and/or mindfulness training on a regular basis, most report a greater sense of calm and improved sleep. Also, yoga can help with recovery from cancer treatments. For example, breast cancer patients may experience limited arm motion due to scarring from surgery and radiotherapy; yoga can increase flexibility as well as range of motion in the affected arm.

I mentioned above that better sleep is among the frequently reported benefits of practicing yoga. Exercise and sleep do seem to go hand in hand. Over the years, I have met many people who swear by this interrelationship: the better their exercise habits, the deeper and more satisfying their sleep tends to be. And because cancer patients frequently have problems with sleep, there is good reason to consider sleep as one of the worthwhile benefits of an integrative physical care program that includes yoga and possibly mindfulness training as well.

Researchers at the M. D. Anderson Cancer Center in Houston, Texas, recently conducted a randomized trial of cancer patients practicing Tibetan yoga, which involves a combination of movement and meditation. Reporting in a 2004 issue of the journal “Cancer,” Lorenzo Cohen, Ph.D., and his M.D. Anderson colleagues found that those patients who practiced Tibetan yoga for seven weeks had better overall sleep quality compared with lymphoma patients who did not practice yoga. The yoga-practicing patients went to sleep faster, slept longer and used less sleep medication than their non-practicing counterparts.

All of the patients in the yoga group reported that they found the program was beneficial, and more than half the group said they practiced at least twice a week during the follow-up period. While there was a trend toward improvement in such factors as fatigue, depression and anxiety, the only statistically significant difference between the two groups was sleep quality. As might be expected, patients practicing Tibetan yoga also had better energy levels and less daytime sleepiness.

Developed over thousands of years, the movements of Tibetan yoga are gentle and subtle. The two forms used in the intervention group, called Tsa lung and Trul khor, involve controlled breathing, visual imagery, and maintaining awareness of the present moment. Dr. Cohen hypothesized that Tibetan yoga might serve as a stress-reduction practice for people with cancer ? much like going to the gym is for many people who sit behind a desk all day. Based on the study’s outcome, he concluded that Tibetan yoga is particularly useful for people receiving and recovering from chemotherapy. In addition, one of the key findings in studying cancer patients who practice Tibetan yoga is that they also have more favorable cortisol profiles. This is very important, as cortisol is a stress hormone associated with chronic anxiety, depression, poor immune function and a worsening prognosis for breast cancer patients.

A recent study of the effects of Mindfulness-Based Stress Reduction (MBSR) found that these practices led to statistically significant reductions in blood pressure, heart rate and respiratory rate, along with a more relaxed, present-moment awareness. The MBSR training also led to a statistically significant effect on the morning cortisol level, as reported online ahead-of-print in the October 2010 issue of “Western Journal of Nursing Research.”

More research is needed to determine whether the favorable effects of yoga and mindfulness training on cortisol levels hold true. However, if other studies find such an effect, it could very well be that such practices would help extend survival in people with cancer. My belief is that any practice that improves the quality of life and overall functioning of a person is worth pursuing, not only because quality of life itself is a worthwhile goal, but it has, in fact, been associated with improved survival.

For more information on how to optimize your health, visit lifeovercancer.com

Photo credit: MyNeChimKi

A Magical Weekend of Tapping for Pain Relief, Food Cravings, and Much More …

Nick Ortner — Tue, 02 Aug 2011 09:00:48 +0000

Last weekend, I had the honor of spending the weekend at Omega, in beautiful Rhinebeck, NY, with my friends Kris Carr and Elena Brower. You might know Kris from her film, “Crazy Sexy Cancer” and best-selling books, the last one being a New York Times best seller, “Crazy Sexy Diet.”

The weekend was scheduled to be an interesting combination for participants, mixing emotional freedom technique (EFT) with cutting-edge nutrition information with rejuvenating yoga. It was all that was promised and more!

Borrowing from my friend Kevin Gianni, here are 7 things I learned/experienced/thought about this weekend that you might find helpful.

1. I don’t get tired of seeing amazing results with pain relief. When I work with people in pain, especially up on stage in front of a live audience, I joke with them that they don’t have to say, “the pain is gone” just to make me happy! And the reason I say this is because I continue to be astonished each and every time, when the pain just … goes …

Sometimes it’s quick, a matter of minutes; sometimes it takes deeper work, and sometimes there’s a reduction in the pain, and it doesn’t all go away (and remember this is usually only 20-30 minutes of working on it!).

But even just a reduction in pain, from doing this weird tapping on your face and saying stuff process, is startling! Why doesn’t everyone know about this? And why isn’t everyone using it? I’m not proposing it’s the answer to all pain, all the time, but it sure is extremely effective a lot of the time, with no side effects and that needs to be talked about more.

The thing about pain is … it sucks. I know, what a deep insight. But seriously, pain takes up so much energy, so much life force; it robs us of our ability to be in the world, to be in our body, to be with friends and family and to create. It just plain old sucks. But there are solutions, and EFT is one of the best ones out there.

If you’ve seen our film, “The Tapping Solution,” you’ll remember that perhaps the three most startling cases of results dealt with physical pain. John, a Vietnam veteran with 30 years of chronic back pain (gone by the second day!); Jodi, diagnosed with fibromyalgia for 15 years (pain reduction within minutes of tapping and pain free by the second day); and Patricia, who had fractured her L-1 and was in significant pain (pain free, off meds, doing yoga!). By the way, if you haven’t seen the film yet, you can get it here.

Just amazing stuff … and life changing on so many levels. So, what does this mean for you? Well, if you’re in pain, you have to dig deep and give Tapping a real shot at handling it. To help you do so, we’re putting on something very special this fall, which we’ll be announcing in about a month. It’s free and revolutionary, so stay tuned for it. And start thinking about who you know who is in pain, you’re going to want to share this with them.

TIP: Remember, the easiest way to get started with pain relief is to tap specifically on what’s going on. “Even though I have this back pain, I deeply and completely accept myself.” Tap through the points a couple of times, and pay close attention to not only any reduction in the pain, but more importantly, what’s happening with your body and your thoughts. Does an image of your boss come up as you tap? Maybe that’s the next place to go. Do you remember something that happened to you 20 years ago? Tap on that. Tapping is peeling away the layers of an onion to get to the specific root cause of the pain, of the emotion, of the block. Start with the general (unless you know the specific event right off the bat) and then keep digging deeper.

Most importantly – don’t give up! Two rounds of tapping is not enough to say, “I tried that for my pain.” Sometimes I find it helps to set a timer, or look at a clock and say, “I’m tapping for at least 20 minutes” or even 10 minutes if that’s all you have. Don’t stop until you’ve hit that goal!

2. Working with people on stage with food cravings is always fun and it’s also sad. What do I mean by this? Well, when I bring out the Kit Kats, the Hershey’s, the chocolate chip cookies, the salty chips and other “treats,” it gets a good laugh as people jump up for them, smell them, ask to eat them, and have what is often an amusing emotional reaction to these “treats.”

Then as people come up on stage to work specifically on their cravings, the humor melts away as we find out that what’s really behind it all are feelings of sadness, emptiness, loneliness, boredom, fear and more. The experience this past weekend was especially interesting because I had three guys come up on stage, which is rare!

But hey, us guys can crave sweets too!

One particular compelling story was from John (name changed to maintain privacy), who struggled with a need to have chocolate ice cream every night. Digging deeper we found he was recovering from substance addictions, and the ice cream was the closest replacement he could find to fill that emptiness he felt, especially at night. John is a remarkable, courageous man who has made great progress and ice cream is a much better solution than his previous choices. But he still wanted to be free, and needing the ice cream wasn’t freedom.

We began tapping on the craving itself initially (as in pain relief, it’s easy to start with what’s present for you at that moment, what’s most obvious and then dig deeper). After some of the craving itself released, we dug deeper to the feelings he was burying by eating the ice cream.

TIP: If you have a food craving, and you want to release the underlying cause, try this short exercise for clarity. Close your eyes and take a few deep breaths. Visualize a time when you’ve had a craving, or visualize in the future when you might have a craving. Feel that in your body. Feel deeply into the craving and when you’re connected to that feeling, dig a little deeper and ask yourself, “Instead of this chocolate/candy/ice cream, what am I really craving?” Ask it a couple of times if you don’t get an answer right away. Once you have your answer, whether it be: “I’m craving more peace, more love, less stress (whatever comes to you is perfect),” then do a couple of rounds of tapping on it.

Example:

“Even though I’m craving more love from my husband, I deeply and completely accept myself.” “Even though I’m craving more love from myself, I choose to relax now.”

Keep tapping until the craving and the feeling clears.

3. The participants this weekend were BRAVE. I don’t know if they really knew what they were getting into, how deep we would go, how much we would uncover, but they were present, loving and honest. It truly touched me to see so many people committed to change, committed to having more in their life.

TIP: Be brave. Go there. Deal with it. Tap on it. You can do it. You can. Believe in yourself. Believe in the tools that are out there to make this work so much easier, and dive in.

Be brave! Do it now.

4. The universe brings us more magic than miracles. I know miracles happen. I believe in them, expect them, hope for them. But miracles can be a heavy word, especially if you’re dealing with something serious, and it seems like only a miracle can help. If you’re dealing with cancer, or another life-threatening illness, I know you’re hoping for a miracle.

But if it feels like that’s too much, like it’s unlikely to happen, then start looking for “magic.” Not Harry Potter magic, the magic of this earth. The synchronistic events, the little signs, the gut feeling to turn left, to turn right, to tap.

Follow the magic, and then all the magic adds up into a miracle.

Tip: Look out for magic today.

5. We never really lose anybody (and magic reminds us of that). Towards the end of the weekend, we were all really in the flow. I personally felt fantastic, a bit tired from lack of sleep, but so juiced about the transformations that were taking place. On the morning of the last day, as we did every morning, we each picked a “card” from a big basket of 5-6 card decks that Kris had put together. Some were angel cards, some were cards with sayings on them, some were cards of inspiration, all sorts of fun stuff.

I was up on stage, about to speak, when Kris came over with the basket, and I picked a card.

When I looked at it, my jaw dropped.

Staring at me from the card was an exact drawing of my cat, Pythagoras, (we called him Py) who I lost 2 years ago.

I mean EXACT.

It’s a long story, but I moved houses two years ago, and Py, who was a very happy indoor/outdoor cat, left one day and never came back. (I spent about a month looking for him, but that’s not relevant to the story!)

What is relevant is that when I saw that card, his message, or the universe’s message, was clear as can be. Losing Py set off a chain of events that have brought me to where I am today, and it’s been beyond perfect.

When it happened, it was one of the toughest things that’s ever happened to me, but looking back, I get it.

TIP: I know it’s cliché, but things are working out in perfect order. If you’re going through a tough time, if you’ve recently lost someone, something, or are lost yourself, take a deep breath and know it’s all working out (and tap on it of course to make it all easier!).

6. It’s about balance. One of the reasons the weekend was so amazing was because we covered so many topics, EFT, nutrition and yoga, and they are all vitally important to living a healthy, happy, fulfilled life.

I’m sorry, but you can tap until you are blue in the face, but if you’re eating McDonald’s cheeseburgers for lunch, you’re just not going to be healthy.

If you never go to the gym, do yoga, or some sort of exercise, your body is not going to be fit, strong and full of energy.

I’m a huge fan of the Abraham-Hicks material, and follow it on so many levels, and at the same time, we’re very physical beings on a very physical earth. We need to breathe, move and get great nutrition into our bodies.

TIP: Check out Kris’ site (http:/www.crazysexylife.com) to learn more on nutrition and check of Elena’s site (especially if you’re in NYC) for yoga info: http://virayoga.com/ By the way, Kris and I are coming out with something together later in the year to help you become even healthier, easily. So stay tuned for that.

7. They inspired me. Spending time with Kris and Elena inspired me. I’ve been finding myself eating better, adding some things in that Kris mentioned, some new stuff, some reminders of old stuff. Elena’s voice has been ringing through my head, “Just 15 minutes of yoga! If that’s all you can do, do that!” And I’ve been listening, and have been feeling great because of it.

Right now, I’m writing from Arizona, where the Transformational Leadership Council, led by Jack Canfield, is meeting. I’ve just had the privilege to join in the past year, and the people here are so inspiring. Jack Canfield, John Gray, Hale Dwoskin, Lynne McTaggart, Arielle Ford, Claire Zammit, Janet Atwood, Cynthia Kersey, just to name a few of the people that are here. so inspiring to be around them.

TIP: Surround yourself with people that inspire you and help you grow. Now, I can hear what you’re saying already, “You’re so lucky to be around those people. I’m not friends with them, can’t spend time with them, etc.”

Here’s the reality: For a good 10 years, I spent a huge amount of time listening to all these same people. I would read their books. I would listen to their audio programs. My roommate right after college joked that my headphones were permanently glued to my ears.

And guess what?

After I listened to them enough, after I read enough of their books, attended enough of their seminars, slowly, but surely, I climbed the ladder of my life, my possibilities, my dreams, and now have the pleasure to call these same mentors, my friends and colleagues.

You can do the same thing.

Well, I hope you’ve enjoyed my 7 thoughts. Thanks again to my bud (we went to elementary, middle and high school together) Kevin Gianni, for the idea to share “7 things.” You can check out his 7 weekly thoughts on nutrition, health and more here: http://www.renegadehealth.com

So let me know if you found this helpful, what insights you might have had from them, something you tapped on and cleared from it, and whatever else comes to mind.

Until next time …

Keep Tapping!

Nick

For more information on how to optimize your health with EFT, visit http://www.thetappingsolution.com/.

Turn Those Kids Upside Down for Fun, Focus, Confidence and Calm

Guest Blogger — Thu, 28 Jul 2011 09:00:37 +0000

There was a time in the not-so-distant past when kids used to run out of the house after breakfast, then scoot home when the street lights came on in the evening. I know, because I lived that time. Activity-filled days for kids have been replaced by hours of watching videos and playing computer games. And when summer comes, that’s where the majority of the day is spent – staring at a screen. But there are ways to get your kids to be active and healthy this summer, even when the computer is calling out to them. I found one way with yoga.

Not just any old yoga. We’re talking fun stuff here. Did you know that some of the things kids naturally love to do, like handstands and headstands, can be part of a quick and invigorating yoga sequence? It turns out that these “inversions,” which is any pose in which your head is below your heart, have fantastic health benefits. They build upper-body muscle, increase focus, reduce stress and increase calm. They enhance confidence as you move outside the natural boundaries we have built in standing upright.

The reluctance most people have with yoga is the time and money commitment. Many of us don’t have the time to participate in 60- to 90-minute classes, and that’s not including commute time! And if you want your kids to participate with you, they’ll roll their eyes at the thought of a class of that length. It’s like being back at school. Even when you can find economical classes, paying for yourself and your kids adds up.

So what to do? I created a 10-minute yoga sequence that can be done anytime, and almost anywhere. You really don’t even need a yoga mat. The poses are specifically sequenced to grab the majority of the benefits yoga has to offer, like increased flexibility and strength, as well as lessening stress and increasing calm. And just try to stop the kids from joining you in this fun little sequence. What kid can resist a handstand?

But that doesn’t mean you have to do a handstand, unless you want to. Let me share my beginner-level 10-minute yoga sequence so you can see how easy, how calming and how fun this is to do with your kids this summer.

10-Minute Beginner Yoga Sequence

We begin in Tadasana (Mountain Pose). Tell your kids you want to become as still and strong as a mountain. Challenge them to do it and remain still for a few breaths. Here’s how: Bring your big toes together, heels slightly apart. Lift through the crown of your head as you reach your hands toward the floor. Take a few deep breaths here, inhaling and exhaling evenly through the nose.

Next, come to your hands and knees, with your hands directly under your shoulders and your knees hip-width apart. We call this “Table Top.” For the kids, the most fun part of Table Top is to try to make your back as flat as a table. Hold for a moment.

On an exhale, sink your hips to your heels, reach your arms out in front of you, and come into Utthita Balasana (Extended Child’s Pose). Really reach your hands out and get a strong stretch through the back. Hold for five longs breaths. This feels really good.

On an inhale, reach the buttocks up and back, and straighten the legs, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Tell the kids this is their preparation for going upside down, which will come in a minute. Hold for five breaths.

On an exhale, bring the knees back to the floor, sink the hips to the heels, and reach out with the arms, coming back into Extended Child’s Pose. On an inhale, reach the buttocks up and back, and straighten the legs, coming back into Downward-Facing Dog Pose. As an option, instead of coming back into Downward-Facing Dog, kick up into Handstand. Here’s how:

Move near a wall. Start in Downward-Facing Dog Pose with your hands about 6 inches away from the wall. Walk your feet forward until your shoulders are right over your wrists. Bend one leg under your chest in a lunge position, and raise the other leg to hip level. Now kick up with the bent leg as you swing the other leg up. Reach both heels to the wall, coming into Adho Mukha Vrksasana (Handstand). Tell the kids to try to hold Handstand as long as they can, aiming for at least five deep breaths, if not more. (This is a powerful strength builder and calming tool. It helps kids focus and builds confidence!)

When you are ready to come down from Handstand, come down, step back from the wall and fold forward at the waist into an easy forward fold to rest and catch your breath. Repeat this sequence four times, moving from Extended Child’s Pose to Downward-Facing Dog, or moving from Downward-Facing Dog to Handstand. This will tucker them out.

We’re done with inversions, and now we’ll move into the backbend. In yoga, backbends are any pose that arches your spine back. Backbends are chest openers as well, which are invigorating and mood elevating – especially good for grumpy kids who have been hunched over a computer screen.

Let’s start. Lie flat on your stomach with your legs together and toes pointed behind you. Bend your elbows, placing your palms flat on the floor next to your ribs. Press down through your palms, raising your head and chest, and spiral up the spine like a snake, coiling into Bhujangasana (Cobra Pose). Remain here for five breaths, then lower yourself for a rest. Repeat two more times.

Next, turn over and lie flat on your back, face up. It’s time to do our twists, the bent knee

variation of Jathara Parivartanasana (Reclined Twist). Bring the arms out to each

side at shoulder level, in a T position, palms up. Draw the knees to the chest, keeping

your back flat on the ground. On an exhale, gently roll your knees to your right side, allowing

them to rest on the floor. Twists soothe the spine after the backbends, and “wring out” emotion, creating a calmer kid. Take five long, deep breaths. Repeat to the left.

We’re going to finish the sequence by coming into Savasana (Corpse Pose). This is where the kids are challenged to become as still as a lifeless body. Can they do it? Lie on your back, extend your legs, and allow your feet to roll open. Extend your arms near your body, with your palms up. Close your eyes and breathe naturally. Completely let go and unwind, releasing any muscular tension. Savasana allows us to absorb all the benefits of the sequence we just did.

You can remain in Savasana as long as you like. And don’t be surprised if the kids fall asleep.

Holly Mosier is the author of “Stress Less, Weigh Less” and the creator of “10-Minute Yoga with Holly Mosier,” which contains this and other 10-minute sequences that will keep your kids busy and focused.

Photo credit: a4gpa

Where is Your Attention?

Elena Brower — Wed, 20 Jul 2011 09:00:30 +0000

Do you ever feel that you deserve more love? Or that the people close to you should do a better job of showing you love? We expect everyone – our teachers, our partners, our parents, even our kids – to give us love, to help open our hearts. For me this expectation of love was debilitating, and I was making myself into a victim. To tap into real love – from my family, my beloved, my child, my friends – I needed (and still need) to take the drama out. Once I read this sentence it was clear.

“If you want to know about love, forget all about love, and look for direction.” – G.I. Gurdjieff

Direction, in this phrasing, refers to your attention, your direction in your work, your behavior, your mind, your heart. Where there is direction, there is consistency, clarity and consciousness. And where there is consistency, clarity and consciousness, all forms of love (respect, caring, listening) emanate naturally. Direction can be the simplest boundary: a bedtime for yourself so you can stick to your plan of action the following day, a rule for yourself around being on time. Start small. All we need is a way to be proud of ourselves and all sorts of positivity follows.

We interesting humans mostly see ourselves as having clear direction, yet in most of our biggest choices in life there is an egregious element of happenstance, and a concurrent lack of that feeling of love. So I have two seemingly opposing proposals for all humans: read poetry, and get a life coach. Here’s why.

As a public school student in high school, landing freshman year at Cornell University in a roundtable-style poetry section limited to 10 students was a major privilege. I was one of 10 instead of one of 30, and each voice was instrumental to the conversation. Ever since, poetry holds me tight and will never let me go.

When e.e. cummings asks “since feeling is first/ who pays any attention to the syntax of things,” my mind and heart open, every time. When A.R. Ammons says that “… everything is magnificent with glory/ nothing is diminished/ nothing is diminished for me,” I’m reminded of that level of magnificence in everything I’m doing. Pia Tafdrup reminds me to “… open my eyes/ and consider the world: Mysteriously near, and crystal sharp.” Agi Mishol speaks for our silence, “You won’t be able to escape me/ I am the quiet in the disquiet of your bodies … I am the attentiveness found everywhere/ I rise out of you/ now.” And so I begin listening and locating my silence – again.

Reading poetry that’s tuned to that universal resonance is magical. Regardless of time or space, those sentiments plow directly into your heart and are etched as pivotal sensations. So when I began teaching yoga around 1998 (and since I had little understanding or trust in my teaching voice), I incorporated poetry into my teaching. For a long time I could only offer the heart, the history and the height of the yoga via the poetry. Immersed in Anusara yoga since 2000, poetry initially helped me create sacred space and articulate the heart via the postures, in ways that were relevant off the mat.

Recently when I was asked to teach a yoga class wherein I’d invite renowned poets to read to us at pivotal points during class, this circle was completed for me. I remembered how I’d needed to forget about trying to spread love and expect love as a teacher and instead look for direction to give my students through the alignment and the poetry. For a long time, that seemed enough.

Poetry held me aloft in times of certain self-sabotage; it gave voice to my states of being and pointed me toward my heart again and again. Poetry granted me a sense of universally connective direction early in my teaching, and still lives in my heart and my voice. The words led me toward a friendship with myself that is only now coming truly to fruition, 10 years later. But what I needed to fully manifest that friendship, and find my voice as it is now, was an actual map. Poetry opened the door to my heart, but just behind that door was another one, the one that had me keeping all sorts of secrets that I thought were protecting myself and others, and I had no way in.

Finding the work of the Handel Group gave me the keys to that door, by holding up a mirror on the fears that led to the secrets. Those past secrets (from little ones like smoking to big ones like cheating and lying), once unraveled in the process of coaching, have taught me how to tell the truth directly through my most intense and impeding fears. Confessing what I’ve hidden has led to healing, magical conversations with family and friends that I’d never dreamed of having, and revealed a sensation of love that I’ve never known.

To have the privilege of truly designing my life, by writing out my dreams and then bravely living into them, detail by detail, requires a quality of heightened but practical momentum. We have to practice having the craziest conversations and tell on ourselves all the time to have our most loving life, to be simultaneously receptive and proactive with elegance.

“To gain anything real, long practice is necessary. Try to accomplish very small things first.” – G.I. Gurdjieff

Photo credit: kiwikeith

Detoxification Through Yoga

Guest Blogger — Tue, 12 Jul 2011 09:00:35 +0000

Yoga is a powerful system that can be applied in many different ways to produce various health-enhancing effects. As a yoga teacher and lifestyle expert, I have traveled the world for almost a decade studying and teaching these profoundly simple and effective techniques that can heal the body, restoring it to its natural state of radiance and vibrant health.

One key to creating radiant skin and health is sweating, which purifies the cells, eliminating toxins from the body and rejuvenating the entire circulatory system. When we sweat, in combination with specific yoga poses, we can further enhance our experience and rapidly increase the process of detoxification.

Why would we need to detoxify ourselves?

In the modern world, we accumulate toxins from just about everywhere. From the air we breathe, the food we eat, the water we drink and everything in between. We also create our own toxins through stress and tension we carry in our body. This stress converts healthy fluids and cells into toxic waste inside of us. Our muscles tighten up and hold toxins stored in the knots, stuck tissue, fascia (soft tissue that lies on top of the muscle) and fat. This is often seen most visibly as cellulite, which is toxins trapped in fat over the top layer of our fascia.

To reveal the radiant skin and health that is your birthright, it is essential to detoxify your body. I suggest at least once a month, but if you can do it more often, you will be ever so grateful. The more you make this a habit, the more likely you will start to see the effects and, as a side benefit, you can also begin to look and feel many years younger! That’s right; yoga and detoxification have been proven effective for anti-aging. This occurs when we release the toxins and blocked energy flow from our system, allowing natural health, vitality and vibrancy to flow freely and radiate.

In this article, I will mention a few essential elements to detoxification yoga practices, and just want to encourage you to begin somewhere. The key is to start. Then you can gain the tangible experience and take it to the next level as you are ready.

Five Essentials to Detoxification

1. Drink at least eight glasses of water per day. Twelve or more is ideal, and when detoxing you may benefit from 16 or more. This will flush the toxins from your system and you will feel rejuvenated and nourished.

2. Sweat. This can be done in various ways (dancing, running, hot yoga, detox yoga flow and cardio exercise). Since skin is the largest elimination organ in the body, this is a key to the detox process.

3. Eat clean, alkalinizing foods. These can include many veggies, fruits and some whole grains. While detoxing, steer clear of all processed foods, cooked meats, dairy and sugars. As we store toxins in fat and mucus, it is key to not consume dairy during this process.

4. Get plenty of rest. Sleep at least 8-9 hours per night to give your body time to heal and regenerate. Detoxing is taxing on the system, as it processes toxins through the organs rapidly.

5. Get massages and other healing sessions to enhance the experience and speed up the efficacy.

Specific Yoga Poses for Detoxification

1. In the detox yoga sequencing, we always work in a pattern that is very conducive for this process. We begin with poses that lengthen the spine, creating space for the organs to move around freely and preparing them to be wrung out like a sponge.

*Extended forward bend

*Crescent lunge

*Chair pose

*Downward facing dog

*Bow pose (and rocking bow to massage the organs)

2. Next we always compress the organs, so we can squeeze the toxins out of the cells.

*Forward bend

*Rabbit pose

*Lunge and warrior poses with abdomen resting on the front thigh for compression

*Child’s pose

3. Last we wring out the organs with twisting poses.

*Lunge with prayer twist

*Seated spinal twist

*Supine (lying down) spinal twist

I typically end each detox yoga session with a gentle self stomach massage to get things moving even more and help the elimination process along.

Be sure to drink plenty of water and get lots of rest.

This can be a very powerful practice, but must be approached with caution and respect. The power and efficacy can also cause one to need extra rest to aid in the process.

I wish you a life of great health and incredible happiness.

Dashama, is an internationally known yoga teacher and lifestyle expert. She is the creator of Pranashama Yoga Institute, 30-Day Yoga Challenge and Perfect 10 Lifestyle. She is also the author of “Journey to Joyful” and 12 instructional yoga DVDs. She leads yoga teacher trainings and retreats in Bali, United States, Europe, Mexico, Hawaii and Costa Rica.

Photo credit: Amir Magal

14 Ways to Combat Corporatitis

Frank Lipman, MD — Mon, 11 Jul 2011 09:00:47 +0000

In my integrative and functional medicine practice, hardly a day goes by when I don’t see several patients suffering with a touch of corporatitis maximus (CM). While you won’t find CM defined on Wikipedia or easily searched on Google, you will find it lurking in the minds and bodies of stressed-out, over-extended, over-committed employees of corporations, everywhere.

So what exactly is CM? Well, to be honest, it’s a catchall phrase I use to describe the cornucopia of mind/body ailments that tend to arise when a patient’s life and how they’re living it is in direct conflict with who they are or wish to be. Over time, these conflicts begin to express themselves via a number of physical symptoms that diminish a patient’s quality of life to the point where they feel lousy most of the time, inadvertently setting the stage for larger health complications and even diseases down the road. Simply put, though CM starts in your head, before long, it takes your body along with it. Prolonged periods of exhaustion and being perpetually out of sorts start to wear down our immune systems, eroding the body’s ability to heal itself and enabling the body to slip out of balance with frequent colds that go on far too long, allergy flare-ups, aches and pains, headaches, digestive problems, constipation, irritable bowel syndrome, sleeplessness and moodiness, testiness, depression and listlessness.

If all this sounds disturbingly familiar, then you may be in the wrong job. Realistically, though, there are mortgages to pay and kids to educate, so for most of us simply “dropping out” is not an option. The question then becomes, then, “How do we combat corporatitis — short of moving to a hut in Tibet?” I suggest taking the integrative approach and battle the corporatitis beast on both the emotional and physical fronts. To do that, try a few of my corporatitis-busting tips to help restore balance, regain your health and start living again:

Step away from the water cooler. In other words, be aware of office scuttlebutt and gossip, but don’t be an active participant. Gossip is rarely positive and mostly speculative, so why fill your head with scenarios that may never come to pass, or events you can’t control? If you’re going to keep your spirits up, don’t allow yourself to be pulled into the fray.

Allow obsessive thoughts, to a point. Set a time limit — or even an egg timer — on how long you will allow yourself to obsess over a work problem. Be it 10 minutes or 45, when time’s up, move on. Come back to the problem later in the day, but give your brain a rest now, so it can come up with a solution more organically later. Give your head a chance to go with the flow.

Just say no, graciously. Many of us have trouble saying “no” to coworkers, friends and relatives, so we say “yes,” and wind up taking on far more than we can reasonably handle. Next time, instead of saying “yes,” deliver the bad news with a positive spin, using phrases like, “That’s a great idea, but…” or, “I would love to, but…” or, “That sounds wonderful, but…” Follow the “but” with a polite reason why you can’t honor the request. It will make saying “no” a lot easier for you to say, and easier for them to hear.

Push back with finesse. Saying “no” to the boss is a bit more challenging, particularly if you plan to keep your job. One way to do it is to ask the boss to help you prioritize your current projects as new ones are assigned. Not only will this remind the boss of all you’re working on, but it will also make your boss accountable for clarifying and identifying priorities.

Keep moving. Incorporate exercise into your life every day, even if you have to break it into 15 minutes in the morning and another 15 minutes after work. Just move! Exercise will enhance mood, encourage weight loss, calm the mind, improve the function of just about every system in the body and help take the edge off some of those not-so-nice feelings you might have about your toxic boss. Not a lot of spare time to exercise? Then take a tip from one of my patients who recently installed an inexpensive exercise peddler under her desk at the office, and now pedals her way through her daily conference calls.

Then, put on the breaks. Just as important as exercise is relaxation. While it’s unlikely you’ll have the time to stretch out for a lunchtime power nap (a la “Mad Men’s” Don Draper), after work, take time to do a bit of restorative yoga, a short meditation or a few deep breathing exercises. Try self-massage, using your body weight on a foam roller or tennis ball rolled over pressure points and sore spots.

Give yourself a time-out with meditation. Take a few minutes off during the day to try one of the thousands of free guided meditations available online to help refresh your mind and spirit. How to find the time? Download a meditation and listen to it on the train to work or find a quiet spot to tune in during your lunch break. Meditation is a great way to re-center yourself, clear your mind and give yourself a bit of much needed “me time.”

Give yourself a Sabbath, and stick to it. Ideally, try to unplug from your electronic devices for one day a week. If that’s not possible, then at minimum, commit to not being accessible for brief periods of time. Unplug responsibly, though, by letting staff and/or bosses know when you’ll be unavailable.

Unstuff your life. Take steps to liberate yourself from the oppressiveness of keeping up with the Joneses and embrace the joys of a simpler life, a smaller house and the ease of owning (and owing) less. Not convinced stuff makes all that much of a difference? Watch a couple of episodes of “Hoarders” or “Enough Already” to get a sense of the tyranny of too much stuff.

Sleep it off. Corporatitis gains the upper hand when the quality of your sleep is poor or you don’t get enough. Take at least one hour to prepare yourself for sleep. In that transition time, do something relaxing, like taking a hot bath or some restorative yoga. My favorite chill-out pose is reclining belt pose. When it’s time to hit the hay, make sure your bedroom is cool, quiet and dark. Banish light with blackout curtains and cover lights from charging phones, flashing caller ID boxes, sleeping laptops or light-up alarm clocks with a bit of electrical tape. And if you can’t darken your room completely, get an eye mask.

Replace “dieting” with eating intelligently. Stop or cut down radically on sugar, processed foods, refined and junk foods. Slowly switch your diet over to predominately plant foods, ideally fresh and organic if possible. Although you should know how to read a food label, most of the food you eat should not have labels. Try eating a variety of different foods — the more colorful the better. Follow these basic principles as closely as you can to create a leaner, stronger, more resilient body that’s less prone to corporatitis-induced illness and weight fluctuations.

Supplement your health and happiness. Do this not with wine or Ambien, but with natural, health-supporting nutrients and supplements that encourage the body to return to a healthier, sustainable state of wellness. For optimal function, we all need to take various supplements depending on our age, diseases, stress level etc., so work with your health care practitioner to create a personalized supplement plan to help you achieve and maintain optimal health in a challenging world.

Connect with a community. Step outside of the office and connect with a community that’s not work-related. The idea is to broaden your circle of friends and acquaintances to literally open up your world, your heart and your perspective. Be it an informal book group or organized neighborhood committee, joining a community is a great way to step outside the daily office grind and connect with others.

Practice Ubuntu. We all tend to get caught up with our own “dramas,” which keeps us in our heads and takes up a lot of energy. When we stop focusing on ourselves and are sharing or being compassionate to others, we let go of a lot of unnecessary anxiety about our own dilemmas. In fact, we often actually receive more than we give.

For more information on how to optimize your health, see http://www.drfranklipman.com/.

Originally published on HuffingtonPost.com

Photo credit: Oscar D.

How to Choose Health (Especially When You Don’t Feel Like It)

Guest Blogger — Tue, 21 Jun 2011 09:00:53 +0000

I’m gonna let you in on a little secret: I don’t always feel like getting on my yoga mat. Or making dinner. Or shaking it at the gym. Or … well, I think you get my point. Sometimes I am too busy, or don’t feel well or just darn don’t feel like it.

You see, I spent a long time dieting. I know a lot of people say that, but sometimes it’s hard to know exactly what I mean by that, so I’ll just spell it out. I’ve been on 65 diets in my life. (Yep, you read that right.)

As I slowly learned to check in with my body and eat intuitively, I often found myself rebelling against anything I deemed “healthy.” A lifetime of always following outside rules about how/what to eat, exercise, etc., had left me feeling more than a little jaded.

Regardless of our history, many of us share that experience of not knowing exactly when and how to listen to our bodies. When these feelings and situations come up for me, I often feel frustrated. My instinct is to be hard on myself. “Why didn’t I schedule myself better?” “Why don’t I just force myself to do it?” I continued in this pattern of mental berating for many years. Despite trying to “motivate” myself in this way, I always got the same surprising result:

Nada.

It turns out that making myself feel bad isn’t the ticket to living the life I want. (I’m sure you’re as shocked as I am!)

Now, reading it written like that, it seems so obvious: of course making myself feel bad isn’t a good idea! But, in the moment, that can be hard to remember. So here are some tools for your health-choosing toolbox (especially when you don’t feel like it):

1. Listen to your body: Some days that we’re down on ourselves for being lazy are actually days that our bodies are trying to give us legit messages, like that what we really need right now is rest or that instead of hittin’ the gym, we’d prefer a walk outside. The more we get in the habit of listening to these messages, the more we can discern what best meets our body’s need in any given moment.

2. Show yourself some love: When I think about hopping on my yoga mat or firing up my juicer as a way to show myself some lovin’, I’m way more likely to do it. I find this to be especially true when I’m engaging in something that feels good: a delicious restorative yoga pose or eating the perfect seasonal fruit.

3. Do it because: Instead of riding the “should” train – you “should” do this, you “should” do that – think of reasons you want to take your dog for a walk, cook up some veggies for dinner, or sit for even five minutes of meditation. I don’t know about you, but I always find positivity way more motivating than guilt.

4. Take a break: If I get going too far down the self-shaming route, it’s hard to come back. It can spiral out for hours or even days. Instead of getting into that trap, try sidestepping it by doing something else entirely (preferably something you love!).

5. Celebrate: Regardless of your shape, size, flexibility, athleticism, etc., you’re doing your best to live life on your own terms. And that’s always worth celebrating!

The next time you feel like the last thing you want to do is something “healthy,” try one of these tips to tune into yourself and give yourself the shout out you deserve!

Anna Guest-Jelley is the founder of Curvy Yoga, which is all about lovin’ the body you have today. Through Curvy Yoga, she offers yoga designed to fit the bodies of people of all shapes, sizes and abilities as well as messages of body positivity and meeting yourself where you are – both on and off the mat.

Photo credit: DonnaGrayson

Overcoming Obstacles with Yoga

Guest Blogger — Thu, 16 Jun 2011 09:00:04 +0000

During the last couple of months in Perth, Australia since being back from India I have been adjusting to a lot of change in my life. There have been a couple of challenging obstacles that I wasn’t expecting, but I sincerely feel like these obstacles came into in my life for a reason. I truly feel they were in divine order.

In Western culture it’s pretty common for people to get really comfortable and attached to things being the same for long periods of time, but just like in nature, nothing is permanent in life. Things are constantly changing, so you can either cling to life and all its moments or you can surrender to life and ride the wave. I choose to ride the wave, surrender to the present moment, and ask for a little guidance from Isvara.

Isvarapranidhana and Om

In yoga there is a deep belief that there is a spiritual being higher than us. You can call it whatever you want: God, Tao, The Divine or Mother Nature; yogis just happen to call it Isvara. Isvara doesn’t belong to the material world and isn’t affected by egoism, ignorance, attachment, aversion or the desire to cling to life like us humans can.

Isvara sees what really is and never has any doubt of what is and is not susceptible to suffering. When yogis chant om (the sound of creation), contact is being made with Isvara (if that is the intention behind the chant). The more we chant om the more we connect with Isvara and the more we still the mind and see what really is for ourselves.

This simple, yet extraordinarily profound, sound of om has been a staple of my every day; I have sometimes spent my whole yoga practice chanting this beautiful sound with Isvara in mind (during my home practice, not during a busy class). When I wake up, “om.” With clients, in between clients, before bed, “om.”

I simply call to Isvara for guidance and peace during these times of change, and guidance and peace are given. This is called Isvarapranidhana. Yoga suggests that yielding to Isvara is one of the many ways to overcome obstacles in life. To me, this practice has brought immense clarity, peace, strength and joy. Change isn’t a bad thing; it’s part of life. We have the choice to grow and evolve with change, or we can emotionally react and get cranky, depressed and complain about change. We always have the choice.

This approach to change may not suit some people. That’s totally fine. Simply observe that ego doesn’t like to surrender to obstacles in life or challenging situations. It would rather force something or get defensive or blame. The more we emotionally react and force our way through situations, the more intense the situation will feel and the less present and calm we will feel.

There are so many calm, less ego-driven approaches to overcome change, obstacles or challenging situations in life. You might find clarity from Isvarapranidhana, through asana (yoga postures), meditation techniques, pranayama (breathing techniques), other mind-body-spirit exercises and healing forms, or simply talking to someone. Whatever technique you choose, when there is confusion in the mind, know that there are so many harmonious ways to create space and clarity in the mind. By consciously staying present while remaining strong yet flexible, you can grow and evolve through life’s changes instead of feeling worn out and scarred from the inevitable changes in life.

Yoga isn’t about how spectacular your asana practice looks or how many times you come back to the mat in a week; it’s about bringing the mental state of yoga into your life. That’s generally what takes the most patience and practice. The last two months have been the most profound for my yoga practice and for my life. These challenging moments of change can really be something special if you let them. Coming back to Isvara, back to pure presence, back to nature, back to om, and back to love and gratitude will bring space, harmony and clarity to any situation no matter how chaotic that situation may feel.

I feel immense love and gratitude to everyone that I have crossed paths with. Every friend, client, student, relative and stranger, I send you an abundance of love and gratitude. And a big thanks to Isvara!

Om shanti.

Stuart Watkins is a holistic fitness and lifestyle coach based out of Australia. His love for travel and new knowledge has taken him all around the world, while achieving certifications as a Holistic Fitness Practitioner, Holistic Life Coach, Yoga Teacher, Personal Trainer, Massage Therapist and Stress Management Specialist.

Photo credit: ojoqtv

Yoga for Runners

Guest Blogger — Mon, 16 May 2011 09:00:13 +0000

By Amy Annis

Most people understand that yoga as a part of your fitness regime adds strength and flexibility. But for runners, it adds a whole additional element, lengthening the life of the sport they love.

I grew up with a runner. My father had a stressful job and my earliest comprehension of exercise was that of a stress buster. After work he would come home, throw his suit coat on the couch and head upstairs for his tennis shoes. After lacing up, he would head out and run for what seemed like a really long time, but he’d always return happier and more relaxed.

I understand it better now. That post-run euphoria is much like the bliss we yogis crave after a good practice of breathing, strengthening our foundation and lengthening our spine. It’s that hands-on-the- mat euphoria that, once students understand what the practice can do for them, returns each and every yoga class.

As an adult, I practiced yoga and then my passion led me to teach. After developing my teaching style, I realized that yoga was an excellent complement for the technical aspect of many sports. Understanding runners and the banes that they face (sciatica pain, tight hips and sensitive knees, just to name a few), I set out to develop classes specifically designed to assist the runner. Remembering how yoga helped my dad as he would prepare for marathons was a good motivation, but even better was seeing relief in the runner’s face with the realization that she could release muscle tension, making her run more enjoyable and more productive.

There are many excellent yoga poses for runners. Below are two that I feel are absolutely essential.

Bound Angle Pose: Baddha Konasana

This pose is especially good for runners who experience sciatica pain. Begin by sitting with your legs stretched out in front of you. Notice if your hips are tight and sit on a folded blanket if necessary. Bring the soles of your feet together toward your pelvis and allow your knees to release off to the sides. Gently pull open the feet, much like you are opening a book. You can also slightly press your elbows into your thighs, gently encouraging the release of your hips; but never force the knees down. Breathe as you lengthen your spine.

Baddha Konasana is an excellent hip and groin release. It also creates space in the lumbar spine. For runners with very tight hips, I often also recommend blocks under their knees to help facilitate the release. This pose, like all yoga poses for runners, should be held for a minimum of one minute and I often recommend at least three.

Downward-Facing Dog Splits

This pose is a variation of Downward-Facing Dog, one of the most widely recognizable yoga poses. To prepare for Downward-Facing Dog Splits (also referred to as three-legged dog), please make sure you have an understanding of Downward-Facing Dog. In Downward-Facing Dog pose, inhale and lift the right leg straight up and back. Flex the foot in the air and sink into the foot on the mat. Doing your best to maintain stability in the shoulders, bend the right knee while keeping the right foot flexed. Stretch it across your back much like you were attempting to kick the person to the left of you. Keep your hip lifted and breathe for five to seven breaths. As you breathe, lift the abdominal muscles up, drawing your belly toward your spine and focus on lengthening your side body. Repeat the process with the left leg. This is an excellent psoas muscle stretch for the runner, as well as an opportunity to improve the body’s balance. It is a great stretch for the shoulders, also.

A great reference for runners and all performance athletes is Sage Rountree’s “The Athlete’s Guide to Yoga.” Typically, a runner will see benefits from yoga in a very short time after beginning a regular and consistent practice.

Namaste and happy trails.

Amy Annis, a crazy sexy cancer survivor, is a believer of the healing power of yoga. After teaching for over a decade she launched her yoga retreat business on beautiful Madeline Island, Wi for all levels of yoginis and adventurers.

Photo credit: sarowen

How Yoga and Meditation Will Help Us Create a Brighter, Better Future

Guest Blogger — Thu, 14 Apr 2011 09:00:12 +0000

by Christa Avampato

If ever there was time in our history when the world needs every ounce of creativity from every corner, it’s now. Our environment, governments and healthcare and education systems are just a few of the areas of society that desperately need reinvention. We must begin to look for solutions with new eyes and unwavering confidence that we can make a difference.

Your Potential for Greatness

I have been spending quite a bit of time thinking about how my work teaching yoga could help us begin to reframe our challenges and tap into the very deepest levels of our imaginations for solutions. A few months ago, I went to an event with Dr. Deepak Chopra. His new book, “The Soul of Leadership: Unlocking Your Potential for Greatness,” discusses the need for a wisdom-based society and the need to return to our roles as human beings instead of human doings. To achieve this state, he advocates for meditation and yoga as tools to tap our creativity, our greatest natural resource.

He talked about the need to stop the constant inner dialogue of our minds so the wise creativity within us will spontaneously rise to the surface. From his point of view, our very existence going forward hinges upon our ability to tap that deep wisdom. We know the right way forward in every area of our society; we already know what we need to do to create a more peaceful and just world. What we need now is a clear roadmap of how to reach those goals, step by step, and the courage to follow through. The evening with Dr. Chopra made me see meditation and yoga not as just healthy rituals, but as necessary practices to discover and reach our own potential so we can begin to transform our communities to healthier and happier places to live.

Compassion Matters

Shortly after the event with Dr. Chopra, I spent an afternoon at the American Museum of Natural History at a series of programs related to the exhibit “Brain: The Inside Story.” Dr. Richard Davidson of the Center for Investigating Healthy Minds has spent over 30 years studying the role of contemplative meditation. Dr. Davidson and his staff have spent countless hours studying the brain activity of Tibetan monks who practice this form of meditation as part of their faith, with a supreme focus on compassion and empathy. Many times over, they have found that this practice creates a healthier, heartier immune system, staving off illness at every age and increasing the mind’s capacity to connect disparate pieces of information in new and creative ways.

To take their findings out of the lab and into society, the translational research conducted by the Center is their basis to create programming and training that uses those lessons to help all members of society to cultivate positive qualities. And it doesn’t take much time at al: 8 to 12 weeks of twice-daily sessions that last approximately 20 minutes each are enough to significantly create a healthier brain and more positive outlook on life. This research further supports the concept that yoga and mediation are resources to help people become the healthiest, happiest and most effective individuals they can be.

How Yoga and Meditation Shaped My Life

I began to teach yoga and meditation because the practice has had a supreme effect on my life. It helped me end a lifetime’s struggle with insomnia, something that seemed incurable from the time I was a very small child. It helped me to make peace with my father, who passed away before I had the chance to reconcile with him, releasing the burden and guilt that plagued my life and my relationships for too many years. It gives me the daily confidence to live my life by my own design, pursuing the many and varied passions that make every day a blessing. In short, it helps me to make a difference in ways I never thought possible. As Rumi so eloquently stated, yoga and mediation help me to “walk out like someone suddenly born into color.” I love that imagery and I want to help others do the same by giving them the gift of this practice. That’s why I teach.

If yoga and meditation could help me turn my life and health around, then I have every confidence that they can do the same for others, no matter what circumstances they face. In “The Soul of Leadership,” Dr. Chopra states that the soul’s mantra is “I am enough.” So often we think we need X, Y and Z to be successful, to make a contribution, to live our lives fully. You don’t need anything more than you have right now, at this very moment. If your lungs breathe and your heart beats, that is enough to help create a better world. There’s so much knowledge and confidence wrapped up in those three tiny words — “I am enough”— and it is a power we all so rightly deserve. Just as you are, you have everything you need to live the life of your own choosing, to make a difference. That’s the wisdom that yoga and meditation provide — a chance to get to know who you really are and what you’re meant to do.

Christa Avampato is a yoga instructor, writer, and product developer who believes that creativity and hope is the most powerful combination for living an extraordinary life. She lives in New York City with her rescue pup, Phineas, and tweets tidbits of inspiration @christanyc.

Photo credit: Kelly Loves Whales