Yoga for Winter

Winter is a time when energy of the Earth is drawn inward. Animals hibernate. We, too, can use this time for introspection and restoration as our energy is drawn inward as well.

Ayurvedic medicine tells us that winter provokes kappa and vata doshas. With decreased digestive fire we are more prone to colds, poor circulation, joint pain and even negative emotions. Yoga can help. We choose poses to balance the doshas creating our own inner fire, increase energy levels and promote wellness.

A few suggestions are listed below:

  • Poses to open the chest-sinus-relieves congestion, create warmth, improve circulation, warm the kidneys and build heat in the body
  • Sun salutation-builds heat
  • Fish pose-opens the chest
  • Bow pose-opens chest
  • Shoulder stand-move lymph (can do legs on the block or wall)
  • locust pose
  • Goddess, Child’s pose, other restorative poses.
  • kapalabhati breathing-breath of fire –rapid short exhales-passive inhales-“snapping” of lower abdomen
  • Lion’s breath
  • Last but never least a warm and cozy long savasana.

Dietary Suggestions:

  • Warm foods-soups, stews, oatmeal, barley, quinoa, healthy oils, root vegetables, warm liquids, glass of lemon water and some people say-a glass of wine cannot hurt-improves circulation.
  • Warming spices-cinnamon cloves, cardamom, black pepper, coriander, nutmeg, fennel etc.
  • Go to bed earlier.
  • Invigorating exercise in morning to gets lymph draining and, peaceful and calming activities at night-try to get sun every day or use light therapy
  • Netty pot
  • Take your vitamin D

DRINK, SLEEP, LOVE — Part 2 of 3

SLEEP

According to the National Sleep Foundation, most adults need at least 7-9 hours of sleep a night and adults over 65 require 7-8 hours. However, it is important to pay attention to your own needs by observing how you feel on different amounts of sleep.

Are you healthy and productive on 7 hours or do you need 9 hours of sleep to get you into gear? Scientific studies have shown that just a very small group of people require less sleep than mentioned above.

We sleep for many reasons:

  • Enriches our ability to learn, memorize and make logical decisions
  • Improves our psychological health. Dreaming also has benefits
  • Supports our immune system and metabolic systems
  • Fine tunes the balance of insulin and glucose
  • Regulates our appetite and supports intestinal and cardiovascular health
  • Lowers blood pressure
  • Can prevent infection and ward off all kinds of illnesses
  • Can lower cancer risk

Continue reading “DRINK, SLEEP, LOVE — Part 2 of 3”

DRINK, SLEEP, LOVE – Introduction (Part 1 of 3)

Providing chronic pain support is an important part of my services and education for you.  I will be publishing a comprehensive series that addresses three of the tools that may ease chronic pain:  drinking water, adequate and restful sleep,  and deep love.

    

As we have discussed elsewhere, many of us suffer from chronic pain. For example, arthritis can cause stiffness and pain in the joints. Pain can result from various inflammatory conditions, post surgery, etc. Research tells us that the intensity of the pain can be reduced or modified in various non-pharmaceutical ways.

Pain is modified by taming the unpleasant feelings and thoughts associated with the pain. Some ways to accomplish this include a mindfulness practice, guided relaxation, healthy eating, gentle exercise, massage and yoga to name just a few. Continue reading “DRINK, SLEEP, LOVE – Introduction (Part 1 of 3)”

OPENING YOUR HEART: METTA MEDITATION

In the yogic tradition, breath is considered energy medicine. Conscious breathing balances our emotions and calms the mind.

Breathing deeply and mindfully helps stimulate the parasympathetic nervous system to trigger the relaxation response, which decreases blood pressure and slows the heart rate. In yoga we inhale to create length in the thoracic spine. This expands the lungs bringing oxygen (prana) to the respiratory organs. Continue reading “OPENING YOUR HEART: METTA MEDITATION”

The vow of Sankalpa

Many of us have broken our New Year’s resolutions already.

A Sankalpa is different;  it is a positive, sustaining vow.

 

 

“When you say something with your whole being… it can change the world.” ~ Thich nhat Hanh

Sankalpa is a Sanskrit word meaning connecting to your heartfelt desire. San refers to connection with the highest truth and honoring the meaning of one’s life. Kalpa is a vow.  Thus Sankalpa is a “vow and commitment we make to support our highest truth”. ~ Rod Stryker Continue reading “The vow of Sankalpa”

The virtue of Ahimsa

In ancient times, Patanjali, the codifier of Yoga formulated a set of ethical guidelines (yamas), the first being Ahimsa, which means “non harming”. The person practices the virtue of Ahimsa in thought, word and deed. This person will emit harmonious vibrations.

Globally, the practice of Ahimsa can foster world peace.  In medicine, Ahimsa can be compared to the Hippocratic oath: “First do no harm.” Continue reading “The virtue of Ahimsa”

Winter Solstice

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Most cultures interpret this solar event as recognition of rebirth. As the sun enters the zodiacal sign of Capricorn, it is a victory of light over darkness and the rebirth of the sun. It is a time to renew and restore .

There are many holidays (Christmas, Hanukkah  and Kwanza), festivals, celebrations and gatherings around this time. Continue reading “Winter Solstice”

Mindfulness Yoga


“ The Awakened Union of Breath, Body and Mind”

Yoga is an ancient science and philosophy developed in the east 5000 years ago. The word Yoga means joining, yoking or the connection of the breath, body and mind.

Hatha yoga is the most popular Yoga in the west. The esoteric meaning of hatha is “ha”which signifies the sun and “tha” which signifies the moon. Thus it is the yoga that unifies the power of the sun and the moon-male and female energies within all of us. Continue reading “Mindfulness Yoga”