Yoga Poses for Weight Loss for Beginners

by Jasmine | Oct 20, 2011 | Alternative Health, Yoga For Weight Loss, Yoga Health

Yoga Poses for Weight Loss for Beginners

I get lots of calls and questions about yoga weight loss.

Simple yoga for weight loss

There are a number of food choices that can lead to an increased sense of purity, wellness and vitality. Since the modern diet, which is centered around convenience, speed and mass production, this does not always correlate to food that is clean and full of nourishment. Since we are grossly unprotected by our government to regulate cleanliness and nourishment in the food industry, we are left to our own devices to find food that gives us vitality and strength.
The simplest advice I could give is when you read a package of ingredients and you do not recognize the ingredients in them, then it probably means that they are synthetic chemicals that can only harm your body. Don’t rely on packaging that claims it is “healthy, natural, fat-free” since a pile of lard wrapped in MSG can claim that on the main packaging. The more unrecognizable ingredients, the worse it must be for you. I find that when I cook for myself with whole ingredients, instead of buying pre-made and prepackaged foods is when I tend to feel the most nourished. I endeavor to purchase organic foods from local purveyors in order to respect and honor our earth as well.

The more I learn about the harmful practices and foods that the worldwide food industry practices, the more diligent I become about what I purchase in the supermarket. I have read dozens of books about food production, diet, wellness etc. Each book I read, I endeavor to incorporate a few key lessons into my diet. I recently read a book where I learned the distinction between different production methods of olive oil which make a tremendous difference in how one assimilates this very popular and often used ingredient. Now, I will only buy cold-pressed or expeller pressed, first press extra virgin olive oil. Self-reliance and a determination to discover the healthiest ways to feed oneself are critical in an age where we rely on others to grow, prepare and regulate our food.

If you’re not sure if a food is good for you or not, cut it out of your life for 4 days and just notice how you feel.

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Yoga Poses and Cancer – Questions to ask Your Health Teacher and Doctor

by Jasmine | Aug 23, 2011 | Alternative Health, Yoga Health

Yoga and Cancer Research has shown that yoga and other types of mind-body practices can help improve patient outcomes, particularly quality-of-life. However, none have become standard of care, or are on the clinical care pathway for cancer patients.

The Status of Yoga Research

Research suggests that yoga might:
Improve mood, decrease stress and sense of well-being
Improve cardiovascular health such as reducing heart rate and blood pressure
Improve muscle relaxation and body composition
Help with conditions such as anxiety, depression, and insomnia
Improve overall physical fitness, strength, and flexibility
Positively affect levels of certain brain or blood chemicals.

Patients who participated in the yoga program reported that their ability to engage in everyday activities – walking up stairs or around the neighborhood, carrying groceries – all improved. Studies also found improved sleep and reduced fatigue levels, and preliminary analysis suggests lowered stress hormone levels.

Through lecture, breath work, guided imagery and gentle physical postures, students learn techniques to manage treatment side effects, cultivate emotional balance, reduce stress and improve overall health.

While it’s not a cure for cancer, yoga enhances physical and emotional wellness—and brings a peace many patients had thought they’d lost forever.

People with cancer may use yoga to:

Help cope with the side effects of cancer treatments, such as nausea, discomfort, pain, and fatigue;
Comfort themselves and ease the worries of cancer treatment and related stress;
Feel that they are more empowered with their own care and well-being.

Mind-Body Medicines

These are based on the belief that your mind is able to affect your body. Some examples are:
Meditation: Focused breathing or repetition of words, matras or phrases to quiet the mind;
Yoga: Systems of stretches and poses, with special attention given to breathing;

Questions to ask Your Health Teacher and Doctor

What types of Yoga might:
Help me cope, reduce my stress, and feel better?
Help me feel less tired?
Help me deal with cancer symptoms, such as pain, or side effects of treatment, such as nausea?
Improve my level of vitality and wellness?
Are there any kinds of yoga (hot, power, kundalini) or poses ( backbends, inversions, balancing) that I should avoid?

If I decide to try a Yoga:

Will it interfere with my treatment or medicines?
Can you help me understand these articles I found about ygoa?
Can you suggest a yoga practitioner for me to talk to?
Will you work with my yoga practitioner?

Choose Yoga Teachers with Care

Choosing one should be done with the same care as choosing a doctor. Here are some things to remember when choosing a Yoga Teacher:
Ask your doctor or nurse to suggest someone or speak with someone who knows about yoga.
Ask whether someone at your cancer center or doctor’s office can help you find a yoga teacher. There may be a social worker or physical therapist who can help you.
Ask whether your hospital keeps lists of centers or has staff who can suggest people.
Contact Yoga Alliance to get names of practitioners who are certified. This means that they have proper training in their field.
Contact local health and wellness organizations.
Ask about each practitioner’s training and experience. They should be certified a Yoga Alliance approved school.
Call your health care plan to see if it covers yoga.

What general questions should I ask the Yoga Teacher?

What types of yoga do you practice?
What are your training and qualifications?
Do you teach other students with my type of cancer?

If You Are Thinking About Yoga

Do not use yoga as a replacement for conventional care or to postpone seeing a doctor about a medical problem.
If you have a medical condition, consult with your health care provider before starting yoga.
Ask about the physical demands of the type of yoga in which you are interested, as well as the training and experience of the yoga teacher you are considering.
Look for published research studies on yoga for the health condition you are interested in.
Tell your health care providers about any complementary and alternative practices you use. Give them a complete picture of what you do to manage your health. This will help ensure coordinated and safe care.

If you’re taking a class and have difficulty with a pose, an experienced instructor will design an easier posture for you or give you modifications to make it more accessible. Many teachers use props such as blocks or cushions to make the practice more comfortable.

If you find even basic classes to be too difficult, ask your teacher if there is a “restorative” yoga class you could try. These gentle classes are beneficial when recovering from illness or surgery and involve a minimum of physical work, concentrating on breathing while being supported by pillows, blocks, blankets and other props.

Important things to consider before trying yoga

Like all practices, yoga comes with some risks:
Risk of inexperienced instructors: Because of the variation in certification requirements for yoga teachers, it’s possible to take a class with a yoga teacher who has very little experience. This is not always safe and can result in injuries. Ask your oncologist or cancer center staff to recommend highly experienced yoga instructors who regularly work with cancer patients.
Risk of lymphedema: In people who have had lymph nodes removed, some of the more strenuous yoga types and poses may present a risk for lymphedema.Lymphedema (pronounced LIMF-eh-DEE-ma) is a side effect that can begin during or after breast cancer treatment. It isn’t life threatening, but can last over a long period of time. Lymphedema involves swelling of the soft tissues of the arm or hand. The swelling may be accompanied by numbness, discomfort, and sometimes infection. A yoga instructor who has experience with breast cancer patients will know which yoga types and poses are safe.
Risk of fracture in people with bone metastasis: In people with breast cancer that has metastasized to the bone, some types of yoga may carry a risk of fractures. If you have bone metastasis, ask your doctor whether yoga is right for you, or if there is a gentle form of yoga such as restorative yoga or another practice that might work better, such as guided imagery. Always check with your doctor before you begin a yoga practice, especially if it vigorous or physically challenging.

What are your thought about practicing yoga and when you have cancer?

Top 100 Spiritual, Yoga Websites, Blogs and Sites

by Jasmine | Jul 29, 2011 | Acupuncture, Alternative Health, Couples Retreat, Meditation, Prenatal Yoga, Reviews, Spirituality, Yoga DVDs, & Podcasts, Yoga For Men, Yoga Health, Yoga Music, Yoga Retreat

Top 100 Spiritual, Yoga Websites, Blogs and Sites

Here is my list….my completely subjective list of the top 100 Mind-Body-Spirit Sites. How did I come up with this list? Many of the teachers, products or retreat centers I have personal experience with. They have shaped my yoga journey and other parts of my non-yoga life. I have taken many of their classes or workshops or bought their DVDs and have practiced to it dozens of times. A few are sites that I regularly read their posts. Some are because the website or author has written an influential book in this realm. Admittedly, some of the sites might be weak on content, functionality or navigation but the site is just an intro to a great holistic resource. A few are places that I write guest blogs for.

Some of them happened to be special because of the key role they played in certain parts of my life. I met my husband at Omega, our romance blossomed at Kripalu and we had our wedding ceremony in a Mexican Cenote (limestone water cavern) with a Mayan Shaman.

I can’t imagine not having music during my yoga practice so there are a few yoga music sites on here as well and I bought many of the musician’s CDs or have been to their concerts. Authenticity and having personal experience with the practitioner, product or institution was part of the criteria for making this list. In a way, it is an “Appreciation” list

I wanted to include a few government sites since those often have all kinds of great research and clinical trials on there. My vision is for this list to be a great gateway into the holistic world, with a strong emphasis on yoga since I’m a yoga teacher. Yogis need special clothes, props, mats, spaces, music and equipment so I wanted to include some of my favorite places to buy all things yogic. If you have been involved with the holistic community for a while you will recognize some of the sites on here and likely find dozens of great resources here

I welcome suggestions for other sites that can be included in next year’s list. While we all value directness and constructive criticism, please be professional and refrain from disparaging comments… no trashing anyone on this list or that will disqualify you from being considered for next year. Ideally, you would nominate another company but I do accept self-nominations. I reached out to the webmasters of most of the sites and if something is in quotes, then it is in their words and not mine.

If you live in Philly or San Diego, then invite me over for a class or workshop so I can maybe include you in next year’s list or blog about it in an upcoming blog. If you have products that you want me to review let me know and I will send you a mailing address in a separate email (press at synergybyjasmine.com) with “Product Review Request” in the subject.
Visit Top 100 Mind-Body-Spirit Websites for the list

2 Yoga Positions for Daily Use – The Cat Position and Cow Pose

by Jasmine | Jun 18, 2011 | Partner Yoga

Guest Blog By Michael Westbrook

Cat position and Cow pose, often referred to together as ‘Cat-Cow,’ are 2 of the most basic – yet beneficial – yoga positions that virtually anybody can perform. As always, if you are under the care of a physician or do not lead an active lifestyle, check with your doctor before performing any new exercise – including Yoga.

As you can imagine by their names, these poses mimic the actions of a cat and a cow. Interestingly enough, by performing these exercises in animal-like motions, we are able to reap a wealth of benefits from clearing our mind and comforting our body in preparation for meditation to working out tension in our back. Cat-Cow is not only a highly effective Yoga position, it’s an exercise that can be performed daily for winding down!

Cat-Cow For Back Pain Relief

Many hard working men and women and those with disabilities suffer tremendously from back pain of all sorts. From upper back and shoulders capturing and holding in tension to the lower back feeling twisted with a source of pain that’s so severe yet somehow unidentifiable, cat-cow pose can help you begin to relieve some of that pain any time during the day!

Cat-Cow For Meditation Preparation

Meditating effectively involves clearing your mind of all obstructions so that you are able to focus on one thing in the moment. A general target – especially for beginners – is the breath. There are other variations of mediation including images, specific conflicts, and other topics of contemplation which are all difficult to achieve without the mind, body, and spirit feeling in synch with each other.

How to Do Cat-Cow

For Cat-Cow pose start off on the floor on all fours. Make sure your arms are strait down from your shoulders, your palms are facing forward and your midsection and knees are at a 90 degree angle with your feet pointing out behind you.

Cat Pose

Inhale deeply as you raise the center of your spine and drop the top of your head towards the floor. You are imitating a cat stretching, so you will arch your back as high as you can while rounding your shoulders and your buttock.

Move into this position slowly, and count how many seconds your deep breath takes you to inhale. Once your lungs are full, hold for an equal amount of time, then exhale slowly – again counting to the same number. An ideal count should be anywhere between 6 and 10.

On your next inhale, transition to Cow pose.

Cow Pose

For cow pose, you will be mimicking a cow as you see them standing in a field. While taking in your deep breath, bring your back down as if you are now trying to reach the floor with your belly. Raise your head high and look strait ahead while raising your rear.

Repeat the same sequence of breaths as you did in cat position and transition between these poses at least 4 more times. Repeat at least 10 times focusing extra attention on deep breathing if you are preparing for meditation. If you are conducting cat-cow to relief pain, repeat the sequence slowly until your tension is gone.

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Bio:

Yoga and meditation are key factors in my personal recovery from nicotine addiction. For more free information on yoga positions including the cat position and cow pose, make sure to visit http://stop-smoking-now-for-life.com/yoga-poses-beginning-yoga-positions.php

Yoga Class Ideas – The Cat and Cow Pose

by Jasmine | Jun 15, 2011 | Partner Yoga

Yoga Class Ideas – The Cat Position and Cow Pose