Hatha Yoga Class- Exploring Balasana (Child’s Pose)
Tuesday, July 31st, 2007 by Kreg Weiss
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Balasana (Child’s Pose) can be a highly under-rated and under-utilized Yoga Pose in our Yoga classes. Balasana yields tremendous physical, mental, and energetic benefits including:
* gently stretches lower back, hips, thighs, knees, ankles
* relaxes spine, shoulders, neck
* increases blood circulation to the head reducing headaches
* massages internal organs
* calms the mind (central nervous system) and helps relieve stress and tension
As part of a gentle Restorative Yoga practice or incorporated in vigorous Power Yoga classes, Balasana offers the mind and body periods of connection and grounding. With the forehead resting on the earth, a gentle pressure and connective energy is taken into the Anja Chakra (energy center of command). This connective energy opens the inner gaze to explore one’s imagination, intuition, concentration and focus.
Balasana allows one to explore the healing sensations of breath. When folded in Child’s Pose, one can readily send breath into the back tissues, thus massaging internal organs like the kidneys and adrenal glands.
Balasana takes the gentle loading of gravity and applies a natural expansion to the back, knees, and ankles. While gravity moves the body into a comfortable fetus-like posture, the mind can experience qualities of calm and balance by focusing on breath and on the layering of softness. Balasana allows one to experience true release and complete allowing while developing an aurora of inner silence.
Balasana is all about comfort. Traditionally, Child’s Pose is performed by placing the arms besides the body and relaxing down into the elbows and hands. Some people, though, have much of their body weight distributed higher in the torso. When the arms are draped back, the upper body weight pulls the torso forward and causes the neck to be pushed into a collapsing, compressive arch. Child’s Pose then becomes a place of struggle and doubt and the body will not naturally relax. If you find that the hips rise and pressure comes forward into the head and neck, I recommend that you keep the arms extended forward or place the hands together with elbows bend to the sides and rest the forehead on your hands. A long flow of space the lightness should always be experienced throughout the neck.
If you have problems with the bottom of your feet cramping, try rolling up a small blanket and placing this under your ankles. This blanket should be positioned so that the toes can pour over the edge of the rolled blanket. This may reduce the pressure and extension of ankles going into the ground, thus reducing the cramping that echoes in the feet.
If you have difficulty breathing due to the torso draping over the thighs. Lightly separate the thighs to provide room for the abdomen to float between. If you have concerns about over flexing/bending the knees, place a folded blanket between the hips and heels to reduce the forward bending motion being taken into the knee joints.
Enjoy Balasana with completeness and presence. If an impatient energy sets in wanting you to move onto the next pose, dissolve this distracting energy by reminding yourself of the generous benefits and of the opportunity of healing this Yoga pose offers.
Popularity: 36% [?]
Green Gardening - Conserving Water
Tuesday, July 31st, 2007 by Michelle Trantina
With the warm weather, gardening is a very common activity. Of course, efficient water use is essential to having a truly green garden. Below are some great simple water conservation tips obtained from Go for Green - The Active Living and Environment Program website:
**Plan and design your garden with water conservation in mind. For example, group plants with similar moisture requirements close together. Thus, you can water the thirsty plants as they need replenishing, rather than the whole garden.
**Use mulch in your garden to conserve water and to prevent weeds from growing. Compost, straw, dead leaves and shredded bark work well. Add lots of compost to improve the water-retention capabilities of your soil.
Popularity: 51% [?]
Yoga Diet Tips: Health Benefits of Avocados
Monday, July 30th, 2007 by Kreg Weiss
Avocados are nutrient dense fruit yielding a wealth of health benefits for your daily dietary requirements:
*Avocados contain oleic acid, a monounsaturated fat that may help to lower bad cholesterol (LDL) and promote good cholesterol (HDL). Oleic acid has also recently been shown to offer protection against breast cancer.
*Avocados are a great source of potassium. Potassium helps regulate blood pressure and promote the prevention of circulatory diseases like heart disease, high blood pressure, and stroke.
*Avocados are rich in folate, another nutrient that promotes heart health and lowers the risk of cardiovascular disease or stroke.
*Avocados contain a very concentrated dietary source of the carotenoid lutein and contains measurable amounts of related carotenoids (zeaxanthin, alpha-carotene and beta-carotene) plus significant amounts of tocopherols (vitamin E). The combination of these nutrients in avocados has shown to have been able to inhibit prostate cancer cells. An important component to this nutrient combination is the presence of mono-saturated fats that aid the absorption of the fat-soluble carotenoids into the bloodstream.
*Avocados also greatly increase your body’s ability to absorb the health-promoting carotenoids of other vegetables as well when avocado is eaten with these vegetables.
How to Choose and Store
*Avocados are ripe for eating when they are slightly soft, but have no dark spots. Hass avocados are dark green or black skin with a pebbled texture. Fuerte avocados are smoother in texture and have brighter green skin. Avoid Fuerte avocados with skin that is too bright and light.
*Pick avocados that have a slight neck versus being round on the top. This indicates that it was probably ripened on the tree and will have better flavor.
*Avocados can be purchased firm and can be ripened within a few days in a fruit bowl or a paper. Avoid refrigerating avocados until they are ripe.
*Ripe avocados can last up to 1 week in the refrigerator. If cut, the avocados will turn brown due to oxidation. To prevent this browning, sprinkle with lemon juice and cover to reduce exposure to air.
Get creative and start enjoying avocados throughout your weekly meal plans. Avocados can be added to many meals including vegetable salads, sandwiches, cold pasta salads, and as guacamole. Read More about our quick easy Avocado Salad recipe.
Popularity: 50% [?]
Hatha Yoga Tips - Knee Integrity in Warrior Yoga Poses
Monday, July 30th, 2007 by Kreg Weiss
A variety of Hatha Yoga poses provide a wealth of strengthening and endurance conditioning. Many Standing Yoga Poses like Virabhadrasana (Warrior Pose) or lunging Yoga poses like Hanurasana require proper knee alignment to allow for complete flow of energy and to maintain strength, safety, and stability in your Yoga class.
Two main alignment issues should always be addressed when attempting Yoga poses that place the forward leg into a deep knee bend over the foot:
1) Hyper flexion of the Knee Joint
*Our muscle fibers contain microfilaments that crossover and generate contraction or shortening of the muscle. To help visual these microfilaments, think of Velcro! When you completely line up a section of Velcro, it is very strong in maintaining its’ grip. If you line up only half of the Velcro, it starts to lose its’ ability to hold together. Lining up only a small fraction of the two pieces of Velcro leaves the Velcro very weak.
Our microfilaments act in a similar way. As a muscle is stretched longer and longer, the microfilaments crossover less and less, and they have reduced ability to contract or sustain the endurance when the muscle is loaded. This is quite evident for the knee joint. When going into Warrior poses, the knee is place over the heel and knee bends to about 95 degrees. The quadriceps (thigh) muscle is elongated while also contracting (this can be considered an eccentric contraction). The microfilaments are still at a sufficient crossover placement to allow one to hold the pose with ample endurance. When one bends the knee below 90 degrees (thigh bone is moving below the level of the knee), the microfilaments have very little crossover and the muscle begins to loose its’ ability to sustain the contraction.
Since the muscle cannot sustain the contraction sufficiently, stressing energies move down the thigh into the quadricep tendons and into the knee joint. The pose moves from control into struggle and negative feedback signals are transmitted back to the nervous system.
A similar alignment error in lunging Yoga poses is to have the knee traveling far forward over the toes as the knee bends. From a side view, one can clearly see that the knee is over flexed (hyper flexed) well below the 90 degree point. Even though kneeling lunging poses do not have the same energetic loading as Warrior Poses, the quadricep muscle is still required to contract to maintain knee stability. With the knee traveling too far forward and hyper flexing, stressing energies also move into the quadricep tendons and knee structures.
Therefore, always observe that the knee is placed directly over the knee in these Yoga poses and avoid placing the thigh/hips lower than the knee level in Virabdrasana.
2) Lateral Tracking of the Knee
*Very common in Warrior Yoga poses is to see participants have the forward knee slightly or excessively falling inwards in relation to the forward heel. This places an imbalanced energy in the quadricep muscles and can send a chronic or acute injury into the knee.
We have 4 muscles making up the quadriceps - an interior line (Vastus Medialis), an exterior line (Vastus Lateralis), a superficial middle line (Rectus Fermorus), and a deep middle line (Vastus Intermedius). These muscles join together into one tendon that inserts into the top of the knee cap (Patella). This connective line continues from the bottom of the knee cap into the patellar ligament to the top of the leg bone (Tibial tuberosity).
Think of these muscles like 4 ropes pulling on the knee cap when contracting. If you pull harder on one rope than the others, the knee cap will be pulled more in that direction. This brings us to Warrior Pose. When the knee is placed slightly falling inwards, the outer quadricep line (Vastus Lateralis) acts more energetically than the inner line (Vastus Medialis). The biomechanical line of this imbalanced energy creates an outwards pulling motion on the knee cap. Some individuals can be prone to having the knee completely shift or dislocate outwards (Lateral or Patellar Tracking).
To avoid this imbalance and type of injury to the knee, insure that the knee does not fall inwards or towards the big toe in Warrior Pose. When you look briefly down to check your alignment, a good guide for knee placement is that you are able to see the big toe and inner edge of the foot. As you maintain the pose, accessory muscles help maintain this knee line: outer shine muscles (Peroneal muscles) help ground the outer edge of the forward foot and draw the shine bone (Tibia) outwards / outer hip muscles (Abductors and Lateral Rotators) help move the thigh bone outwards as well.
The benefit of this knee placement is the quadricep muscles maintain balanced support and energy on the knee cap and knee joint, and the outwards motion of the thigh bone places a more effective stretch into the groin muscles.
Knee placement and integrity is just a small portion of alignment aspects for Warrior Pose. Observe and study the whole body as you attempt these poses and move into a place where the body feels light, balanced, and confident.
Related Articles:
The Knee Part 1
The Knee Part 2
Popularity: 46% [?]
Using Your Hatha Yoga Class and Meditation to Balance the Nervous System
Sunday, July 29th, 2007 by Kreg Weiss
Our Hatha Yoga classes and Meditation practices are valuable tools for countering the barrage of negative energies and stresses presented by the world. Most people live with constant echos of stress vibrating through the nervous system leading to chronic disease.
Our nervous system has two main pathways that automatically run the functions of the body. The sympathetic nervous system drives the bodily functions during periods of stress or, more commonly known, the “flight or fight” stages. This system drains the body of energy and shunts nourishing blood from many vital organs to compensate for the rapid use of energy.
The opposite system, parasympathetic nervous system, is active during periods of rest. Organs like the digestive system are given ample flow of energy and nutrients to function. The body uses this system to rejuvenate and repair.
When we allow negative stressors to compound and linger in the mind, these negative energies keep the sympathetic nervous system active placing great stress on the body. Organs and tissues are worn down and the immune system is weakened leaving the body susceptible to disease. Many people live their lives with constant burdens of stress, anxiety, and worries which causes the sympathetic nervous to remain lpartly or fully active. Stressing energies result in an array of negative health responses including elevated heart rates, shortness of breath, poor digestion, constipation, headaches, tense muscles and joint problems.
Hatha Yoga and Meditation provides periods in the day to dissolve these negative stressors. Yoga postures and Meditation create awareness to how and what type of energy is existing in the body and mind. The more we practice, the more we become sensitive to the stress and react appropriately to remove this energy or the conditions causing the stress. We bring balance to the nervous system in that we allow proper time of the mind and body to set into the parasympathetic system and revitalize.
When practicing, take time to fully enjoy and appreciate the healing benefits of Yoga and Meditation: the balancing energies, the changes in mood, and the refreshing qualities that accompanies connection.
Read more articles about Yoga and Stress:
Yoga -Cure for Modern Day Stress
Adrenal Fatigue
Popularity: 48% [?]
Yoga Tips - Bringing Foundation to Balancing Yoga Poses
Saturday, July 28th, 2007 by Kreg Weiss
In all standing Balance Yoga Poses, establishing the connection and energy through the foot is essential. With this proper foundation, Balancing Yoga Poses have increased stability, endurance and overall expression of physical and mental control.
Often when people practice Balancing Yoga postures like Vrksasana, they quickly set the foot position and then allow their attention to be drawn away to other parts of the body. Ample time is required to set the foot in proper alignment, and then one needs to maintain awareness of how energy is being applied by the foot.
To properly utilize the stabilizing muscles surrounding the ankle, one should place the supporting foot in the same line as Mountain Pose - big toe directed forward from the inner line of the heel, and the rest the toes expanding outwards. This alignment of the ankle allows one to take advantage the muscles running along the outer and inner edge of the ankle joint - these muscles act together like a stirrup stabilizing the side to side motion often felt in balancing.
As the foot is being placed on the ground, take a moment to expand the toes which brings space and life to the entire foot and arches. Following this full expansion, RELAX the toes and allow them to brush the ground.
Adjust your body evenly into the corners of the foot just before lifting the other foot. At the moment the other foot rises, purposely relax the toes of the supporting foot even more. Often, we suddenly have the supporting toes grip into the ground as the other foot rises. This gripping is even more common when we practice Hatha Yoga classes on thick Yoga mats and/or carpets. This gripping is generating by muscles running along the bottom of the foot. Very quickly, these contracting muscles develop lactic acid and a burning sensation. This negative stimulus turns the Yoga pose from a place of calming reflection to struggle. Relax the toes. Keep awareness of their light placement on the ground. Use the toe mounts (or bottom edge of the toe knuckles) to connect to the front of the foot instead.
With this purposeful placement and use of the foot, we now take time to explore the regions of foot. Its’ arches are open with air and lightness - not tense with overly contracting muscles nor collapsing into the earth.
Just as we don’t push thoughts out of the mind while meditating, we don’t force stillness into our Balancing Yoga Poses. Let the body explore and have subtle sways and adjustments. Dissolve rigidity. Mimic lightness in the toes with lightness in the face. Let the quality in the foot transmit connectness and confidence up the rest of the body ending with serenity in the face and mind.
Popularity: 35% [?]
Sustainable Living - Socially Responsible Investing
Wednesday, July 25th, 2007 by Michelle Trantina
Your savings and investments can help create a better world. Put your dollars to work to build healthy communities, promote economic equity, and foster a clean environment.
SRI Strategies:
Popularity: 49% [?]
Green Living - Junk Free Mailbox
Wednesday, July 25th, 2007 by Michelle Trantina
Junk mail is more than simply annoying. It also uses valuable resources. Each year 100 million trees are ground up to produce junk mail. Approximately 44% of all junk mail is thrown in the trash, unopened and unread. Not surprisingly, about 40% of the solid mass that makes up our landfills is paper and paperboard waste.
Popularity: 41% [?]
More Proof We are What We Eat - In This Case, What We Drink
Tuesday, July 24th, 2007 by Kreg Weiss
An interesting new U.S. study has been presented providing further evidence that drinking soft drinks is hazardous to one’s long-term health and that diet soft drinks create similar health problems as regular soft drinks.
This recent Health Study has found that “drinking more than one soft drink a day - even a sugar-free diet brand - may be associated with an elevated risk for metabolic syndrome, a cluster of factors that significantly boosts the chance of having a heart attack or stroke and developing diabetes”.
This study has been responsible and respectful in reporting that its’ findings provide “associated evidence” and not clear cause and effect as other social and dietary factors may have contributed to the results.
Regardless, I would prefer to not wait for further research and stick to water, juice, or herbal tea.
Popularity: 34% [?]
Satya - Finding Truth in Your Yoga Practice
Monday, July 23rd, 2007 by Kreg Weiss
Satya is a wonderful element to apply to your Yoga practice. When adding this element during your Yoga class, a greater purpose to each asana (Yoga pose) occurs. Even though you are performing Hatha Yoga (physical practice of postures), you move yourself to a powerful place of observing and awareness.
Satya is one of the key Yamas, or observances, applied in the Eight Limbs of Yoga. Satya, or truthfulness, is the Yama that is about living a truthful life without doing harm to others. To practice Satya, one must think before he speaks and consider the consequences of his action. If the truth could harm others, it might be better to keep silent. This observance can also be taken inwards by being Truthful with one’s self.
Satya in a Yoga practice is crucial in that it prevents the Ego from taking hold and moving the postures into a state that is goal driven and forceful. Being Truthful in a Yoga class is a state where you observe and respect that you have gifts and strengths along with limitations and weaknesses.
We change moment to moment, practice to practice, which requires us to shed our past practices and not try to achieve what was attained in previous Yoga lessons. Equally important is to observe that the future has no relevance in a Yoga posture. Why think about trying to place your foot behind your head within 3 months when you are clearly experiencing resistance now?
Satya can be powerful in that one can see the strengths and limitations as simply being as they are. It is what it is. Nothing wrong, nothing right - just is. We stop judging our “performance” in the practice and in fact the concept of “performance” dissolves. We practice purely for the sake of creating positive inner flow so even more awareness of self and existence can occur. Rather than solely practicing with this physical shell, we allow questions to constantly come to the surface. We move from the limitations of the physical and ego to observing ourselves from a new array of levels and dimensions.
The more we move into higher levels of Hatha Yoga (Ashtanga Yoga or Power Yoga), the more we need to allow Satya to saturate our inner gaze. This will act as a tool for us to not send judgments and burdening expectations inwards or outwards. The practice of Hatha Yoga, then, becomes a gateway towards oneness/connectedness in our life’s experiences.
Popularity: 38% [?]
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