Nanci

Photo by Neil Krug
 
 
We all know that yoga does wonders for the mind. Even novices of asana, pranayama, and meditation report feeling increased mental stability and clarity during and after practice. Now, thanks to sophisticated brain imaging technologies, neuroscience is proving what teachers and practitioners have known for ages—that yoga and meditation can literally change your brain. But what exactly is going on up there? Take a peek inside—a basic understanding of brain anatomy and function can serve as a handy road map for your inner journey.

The frontal lobe is the hub of higher cognitive functions—including planning, discriminating, abstract thinking, personality, and behavior. The Bihar School refers to the breathing practice of kapalabhati as “frontal brain purification,” due to the rejuvenating effects it has on this area of the brain.

Known as the seat of conscious functioning, the cerebrum is the largest part of your brain. It’s divided into right and left hemispheres. On the physical level, the right hemisphere controls the left side of the body, and the left hemisphere controls the right. On the level of the subtle body, ida nadi (the lunar energy channel) is connected to the right half of the brain, and pingala nadi (the solar energy channel) is connected to the left side of the brain.

The anterior part of the frontal lobe, the prefrontal cortex, is the most evolved part of the brain and is responsible for positive capacities like concentration, happiness, creativity, and rational thinking. Studies using EEG have shown that meditation strengthens communication between the prefrontal cortex and other areas of the brain.

Roughly the size of a pea, the pituitary gland is the endocrine system’s master gland, producing and releasing hormones that control growth, metabolism, and the function of other hormones. On a more subtle level, the pituitary gland is related to the sixth, or ajna, chakra. Ajna literally means “command center.”

Neurotransmitters serve as the brain’s chemical messengers, relaying information between nerve cells. Neurological disorders are often the result of a neurotransmitter snafu—for instance, low levels of a neuro-transmitter known as GABA are linked to depression and anxiety. Recent studies show an association between regular asana practice and increased GABA levels.

The brain stem, which connects the brain and the spinal cord, plays a crucial role in digestion, heart rate, and diaphragmatic breathing. Neurons found in the brain stem send a nerve impulse to the diaphragm, which causes it to contract, thereby initiating inhalation.

The cerebellum controls balance, muscle coordination, reflexes, and movement. Asana would be impossible without it.

The limbic system is comprised of structures related to memory and emotion, such as the hippocampus, amygdala, thalamus, and hypothalamus. A 2010 study found that subjects who meditated 30 minutes a day for eight weeks had a reduction of gray matter in the amygdala—which is linked to fear and anxiety—and an increase of gray matter in the hippocampus, which plays a vital role in memory formation.

As the primary visual processing center of the brain, the occipital lobe helps you follow along visually in yoga class. And you can thank the temporal lobe for your ability to process verbal asana cues—it’s responsible for auditory perception.

The parietal lobe is associated with limb movement, understanding speech, and sensing pain. According to a study published in the Journal of Neuroscience in April 2011, brain scans of this region demonstrated that mindfulness meditation can dramatically reduce sensitivity to pain—even more so than morphine.

Written by Kat Heagberg on Yoga International

Over the past year I have studied and practiced Ayurveda. The benefits I have seen on this path have been incredible, far greater than any other approach to healthy living I have experienced before. Yes, I have lost nearly 50lbs of excess body weight, but it goes far beyond that. I see a different person in the mirror, my eyes are lighter, my skin clearer, my smile brighter. My ojas is potent and my aura electric. In my daily life I have more energy, my mind is clear, I am more patient, more conscious, stronger, and generally happier. I have made many small changes but I attribute much of my success to these 3 simple Ayurvedic principles I wish to share with you today.

Essentially these three points all revolve around proper management of your agni, literally translating from sanskrit as fire, your digestive fire. In addition to taking care with the types of foods we put in our bodies, Ayurveda puts an emphasis on the timings of meals and drink, in consideration for the strength of your agni. It is ALL ABOUT HEAT. The stronger your fire, the more effective your body will be in digestion and the less aama, which translates as waste (fats, toxins, residues, build up) that will be left inside your body.

1. Hot Water

As simple as this is, I think this has been the most useful lesson I have learned in my studies. Given that our agni thrives on heat, it makes absolutely no sense to drink cold water! It is one of our worst habits and literally puts your fire out. Drink cold water as little as you possibly can. Hot is the best but not always practical, but even room temperature is much better than cold. Now that I am aware of the effects of cold water on my body I am able to notice how much it slows me down when I do take it. All of your bodily systems turn to recovering from that dose of ice water, using precious energy to get back up to its optimal operating temperature. In this time, aama is created. Hot water is arguably the best thing you can put in your body. Also, avoid taking any water within 30 minutes of meals. If you must, take a little and make it warm. All water has cooling properties and will decrease your agni and thus should be avoided before, during and after meals.

2. Eat ONLY when you are hungry

In the west it is a strange and ‘unhealthy’ idea to skip any of our regimented 3 daily meals. In Ayurveda we are taught that we should eat ONLY when our bodies are hungry and asking for food. Don’t starve yourself, but do not eat only out of habit. If I am not hungry, I will simply skip a meal. Our bodies do not require large doses of food to be thrown down our throats every 4-6 hours. As you begin to feel hungry, this is your agni cranking up and preparing itself to properly digest and assimilate a meal without creating aama. I usually let this feeling of hunger build for 30-60 minutes before eating. The more your body is asking for food the stronger and more effective it will be in digestion. Changing our perception from ‘I am hungry’, to ‘my agni is ready to burn through a meal’ empowers us to listen to our body, which actually has to do all the work of digestion, rather than to our minds and our mouths. I am not saying deprive yourself of food, I am encouraging you to listen to what your body is telling you, and to respect the strain of digestion on your system. This goes the same for when you are very hungry,  eat more, eat until you are satisfied, but not stuffed to the point of discomfort.

3. Be Conscious With Snacking

As I have gone over, our agni is at its strongest and most capable when we feel the most ‘hungry.’ If you have a snack 30-60 minutes before a meal, your body will not be nearly as effective in processing and getting the best out of that meal. When you sit down to eat you may think well I am not that hungry now that I had that snack, but I will still take this meal. In fact your body is satisfied and is working with the snack you gave it as though it were an inadequate meal. Your agni has been cooled and is essentially occupied. You now should wait until you are truly hungry before taking a meal to have your body properly process it. If I am feeling like snacking and it is not meal time, I generally wait, or have a larger snack which will carry me through and I skip my next meal. Traditionally in Ayurveda we are taught to never snack, however in our modern way of living this is often impractical. However, just being aware of the impact a snack has on your digestive fire should be enough to allow you to make some smarter decisions with the timing of your snacks and meals.

I understand these philosophies on how we approach food are quite different to the habits we have all formed growing up in modern western society. It would be very unhealthy to implement these ideas over night and if it led to improvements in health it would likely lead to relapse back to old habits. I am not saying stop drinking cold water, skip meals and stop snacking. What I want to encourage and spread is a re education in the way the west views food and our health. Consumption of food is a great pleasure and should be enjoyed. I do snack, drink cold water, and over eat at times. I have had these habits my whole life and it takes time to change them. But for me, having this knowledge in mind has simply empowered me to speak the same language as my body, and thus be a good listener. Through a new awareness we can bring about small change, and gradually we may live more in harmony with the natural desires of our bodies. And remember, it’s not all about weight loss! Each of us is created differently; some bigger, some smaller. The point is to restore balance in your body, along the way rediscovering and reconnecting with your true Self.

Wellness Wednesday Wisdom by Breathe in Life co-founder Jordan Ross Dore

Everybody loves summer, but not everybody loves the creatures that it brings, specifically the pesky mosquito. There’s nothing more annoying than constantly having to swat away mosquitoes when trying to enjoy the outdoors, and with the recent Zika virus epidemic there is even more reason to ward off these pests.

Although commercial bug sprays may be effective at keeping mosquitoes away from you, most of them contain the chemical DEET (N,N-diethyl-m-toluamide). DEET has been shown to cause a variety of health problems, ranging from mild side effects such as skin irritation or allergic reactions, and more serious long-term effects, such as nervous system interference.

Natural Bug Repellents

Although most commercial bug repellents contain harmful substances, there are many natural foods and compounds that produce scents that can effectively repel insects.

Lemon eucalyptus essential oil, which is extracted from the leaves of the lemon eucalyptus tree has been proven throughout various studies to be effective at repelling mosquitoes.

Citronella essential oil, which is extracted from lemon grass, also has a strong scent that is proven to ward off mosquitoes and other flying insects.

One study also found that substances made from the peel of common citrus fruits such as lemons, limes, oranges, tangerines and grapefruits were all found to be effective at repelling mosquitoes. This proves that natural, strong smelling plant-based substances and citrus fruits have the ability to repel mosquitoes without causing harmful side effects to the people using them.

Mosquito Repellent Mason Jars

An effective, and aesthetically pleasing, method of using essential oils and citrus fruits as mosquito repellent is through the use of mason jars.  Here is everything that you’ll need to make your own mason jar bug repellents:

• 2 mason jars
• 10 drops of lemon eucalyptus essential oil
• 10 drops of citronella essential oil
• 1 lemon, sliced
• 1 lime, sliced
• 4 sprigs of rosemary (optional)
• Floating disc candles

Instructions:

1. Add an even amount of slices of lemon and lime to each jar
2. Put 2 sprigs or rosemary into each jar (optional)
3. Fill the jar about 3/4 full with water
4. Add essential oils, 10 of each type to a specific jar (don’t mix them together)
5. Add more water (if necessary) until the jar is almost full

All you have to do to activate these natural mosquito repellents is by lighting a candle. They made great additions to porches, backyards, campfires or any other outdoors place where people (and mosquitoes) like to spend time.

For more natural insect repellent ideas, click here.

Blog by healthadvicer.com

252SHARES

The alarm clock went off, and my eyes slowly opened to a new day. Slowly, I realized I hadn’t gotten the amount of sleep I had intended, and now I was off to sit at a desk for eight hours.

I stared at the clock, waiting, waiting, waiting for the moment I could flee my jail cell—er, office.

Minutes, days, and weeks passed in the same way. I was stuck in a routine, the life I was told to live. This was the job I was supposed to have after college. I got the degree; I got the steady job. Now I was supposed to be happy. No one ever told me that this might not be the happy ending. No one told me it might be the catalyst I needed to start searching for my dream life.

I found myself praying for the weekend. Every hour was calculated, documented for work. But I was sick of it. I didn’t want to stare at the clock anymore. I didn’t want to feel trapped.

And then, one day, I realized that I was allowed to change. We are all allowed to change.

I realized I was allowed to move. I was able to go in search of what truly lights my soul.

You don’t have to force yourself to like a job. You just have to find what makes you happy. Your passions can change. You can change—and that is a good thing. The career you dreamed about for years might not be the one you are destined to have.

We lose touch with our deepest wants and desires, and we won’t find them with our faces glued to our phones. We live through social media. We’re so preoccupied with other people’s lives, we forget to live our own.

To find the place our creativity and happiness flows, we have to disconnect from all that. Finding our purpose begins with finding where our curiosity thrives.

I’ve found that I am the happiest when I am traveling. I live the life of a nomad—traveling with just a suitcase and a passport.

What does that mean, the life of a nomad?

Well, a nomad is a chameleon—adapting to her surroundings—not disrupting the lives of the people she meets but becoming part of it instead. I view life through the eyes of my hosts, respecting and learning about their culture and traditions. I say yes to almost everything. Each adventure is a lesson. I grow from each experience.

I appreciate the kind people around me, the experiences I’m given, and how my heart dances wildly every time I arrive somewhere new. I don’t try to control my circumstances anymore. I let things happen as they will, accept the experiences I’m meant to have.

I don’t let fear stop me from exploring. Doubt has a tendency to creep up on me, but I’m grounded enough that it doesn’t paralyze me.

Your trip is out there. Your purpose is out there. Your journey to find your passions is waiting for you.

Just listen to your heart—when it’s singing and when it’s dying—and know it’s OK for your dreams to change. You just have to pursue them.

Blog by Natasha Salman

There’s beauty in the habitual activity of everyday life, but every now and then, I like to challenge myself to break away from routine and get out of my comfort zone. That’s why I’ve ridden, paralyzed with fear, in hot air balloons, become a solo global traveler, planned a New Year’s Eve trip to an ice hotel in Oslo and why I signed up to close myself in a dark room and float in a shallow pool filled with water and half a ton of Epsom salt, better known as a sensory deprivation tank.

 The 60-or-90-minute experience, offered at Lift/Next Level Floats in Brooklyn, is more than just a slightly spooky, new age way to get some peace and quiet: There are a host of benefits for the body—the high levels of magnesium in the Epsom salt help ease muscle, joint and lower back pain, increase circulation and lower blood pressure—as well as the mind. “The main benefits I receive are total relaxation of the mind, body and nervous system, enhanced creativity, idea generation and problem-solving and recovery from jet lag,” says Be Well Health Coach Jenny Sansouci, a frequent float tank user (along with, ahem, the New England Patriots—the team had a float tank installed in their training room at the start of the 2014-2015 seasons).

When I showed up at Lift, I was led to the spacious room housing the tank and instructed to shower before getting in. Once clean, I slithered into the egg-shaped tank (about the size of a college dorm bed, you can move around without bumping the walls, but it’s not big enough for two) and began my worthwhile journey. Here, five reasons to give floating in the dark a shot.

1) It’s an experience that’s both new and familiar. None of us can remember what it’s like to be in the womb, but I have to imagine rocking in the warm water of the tank in silence (there’s calming music should you choose to play it) is as close to being back there as it gets. Not only was I incredibly soothed, I felt a bit like a pre-cog from Minority Report, which is something I’ve never been able to say before. And don’t worry, if you suffer from claustrophobia, you can leave the lid partially open.

2) We could all use a break from screens. Doing two hours of anything with complete disconnection from social media seemed feasible (I do sleep after all), but I found myself counting down the minutes in my head at the beginning of my session. Once I started slipping deeper and deeper into relaxation, I became unaware of time, and began to confront the highs and lows of the past year and channel positive energy toward what’s to come—it was a spiritual and mental detox. Before I knew it, a kind voice was overhead, notifying me that it was time to get out. The lack of real-world contact is encouraged even after you’ve exited the tank; cozy couches and a cup of hot tea allow you to unwind and bring yourself back to reality as slowly as you’d like.

3) You’ll feel pain relief in areas you didn’t even know you had pain in. It only took a few minutes of floating for my shoulders, legs and lower back—the areas where I experience the most tension regularly—to become tight. But by the end of the session, the constriction was almost nonexistent and I felt even better and less stiff the day after.

4) Your skin and hair will thank you. Outside of a Soul-Cycle class or a sauna session, this is the best sweat you’ll get; at 98.6° F, there were moments when I felt too warm and had to release the lid a bit for some relief. The slippery salt works wonders on your skin and hair: There’s no need for exfoliation or a shower after the session—you feel as if you’ve essentially been scrubbed squeaky-clean, but with no harshness (and my skin is quite sensitive). It’s important to keep in mind that you should drink a lot of water and have a light snack beforehand. As with working out, you will feel quite thirsty and ready for a meal once you’re done.

5) You’ll have the best sleep of your life afterward. I could’ve fallen asleep on the floor of the spa with the snap of fingers had I been allowed, but instead, I fell asleep the instant I hit my mattress and slept almost two hours past my usual wake-up time the next morning (I’m a chronic early bird) and felt completely restored and rejuvenated the entire next day.

Blog by Faith Cummings

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This is a great excerpt from one of Dr. Wayne Dyer’s many fantastic books:

The Tao and water are synonymous according to the teachings of Lao-tzu. You are water; water is you. Think about the first nine months of your life after conception: You lived in, and were nourished by, amniotic fluid, which is truly unconditional love flowing into you… flowing as you. You are now 75 percent water (and your brain is 85 percent), and the rest is simply muscled water.

Think about the mysterious magical nature of this liquid energy that we take for granted. Try to squeeze it, and it eludes us; relax our hands into it, and we experience it readily. If it stays stationary, it will become stagnant; if it is allowed to flow, it will stay pure. It does not seek the high spots to be above it all, but settles for the lowest places. It gathers into rivers, lakes, and streams; courses to the sea; and then evaporates to fall again as rain. It maps out nothing and it plays no favorites: It doesn’tintend to provide sustenance to the animals and plants. It has no plans to irrigate the fields; to slake our thirst; or to provide the opportunity to swim, sail, ski, and scuba dive. These are some of the benefits that come naturally from water simply doing what it does and being what it is.

The Tao asks you to clearly see the parallels between you and this naturally flowing substance that allows life to sustain itself. Live as water lives, since you are water. Become as contented as the fluid that animates and supports you. Let your thoughts and behaviors move smoothly in accordance with the nature of all things.

It is natural for you to be gentle, to allow others to be free to go where they’re inclined to go, and to be as they need to be without interference from you. It is natural to trust in the eternal flow, be true to your inner inclinations, and stick to your word. It is natural to treat everyone as an equal. All of these lessons can be derived by observing how water, which sustains all life, behaves. It simply moves, and the benefits it provides occur from it being what it is, in harmony with the present moment and knowing the truth of precisely how to behave.

What follows is what Lao-tzu might say to you, based upon his writing of the 8th verse of the Tao Te Ching: When you’re free to flow as water, you’re free to communicate naturally—information is exchanged, and knowledge advances in a way that benefits everyone.

Be careful not to assign yourself a place of importance above anyone else. Be receptive to everyone, particularly those who may not routinely receive respect, such as the uneducated, homeless, or troubled members of our society. Go to the “low places loathed by all men,” and have an open mind when you’re there. Look for the Tao in everyone you encounter; and make a special effort to have acceptance, gentleness, and kindness course through you to others.

By not being irritating, you’ll be received with respect. By making every effort to avoid controlling the lives of others, you’ll be in peaceful harmony with the natural order of the Tao. This is the way you nourish others without trying. Be like water—which creates opportunities for swimming, fishing, surfing, drinking, wading, sprinkling, floating, and an endless list of benefits—by not trying to do
anything other than simply flow.

Do the Tao Now

Drink water silently today, while reminding yourself with each sip to nourish others in the same life-flourishing way that streams give to the animals and rain delivers to the plants. Note how many places water is there for you—serving you by flowing naturally. Say a prayer of
gratitude for this life-sustaining, always-flowing substance.

By Wayne W. Dyer, Ph.D.

The ‘Tri-Dosha’ system is the very foundation of Ayurveda. It is composed of three ‘Doshas’, or elemental categories which are used to determine the natural constitution, or composition of a person. If you ever have the chance to see an Ayurvedic doctor the first thing they will do is ask a series of questions and work with your pulse to determine your Dosha. What sets Ayurveda apart from other sciences of living and healing is that they first assess the person as an individual before prescribing any medicines or lifestyle changes. Rather than offering universal treatments for ailments the treatment is different from person to person.

Here I will introduce the physical and personal characteristics of each Dosha. It is important to remember that nearly everyone has some characteristics of each of the three. We are all a mixture but have tendencies toward having more earth, fire, space etc. in the body than others. Through understanding our foundation we can identify different activities and foods which will both help and hurt us in our aim to thrive in this life.

As you read through these three Dosha try to associate the traits of each with that of the element dominant in it. The lightness, instability, and dry nature of air and space is instrumental in the characteristics of Vata. The heat, passion, drive and sharpness of fire in that of Pitha. The grounding, heavy strength of earth in that of Kapha. With intelligence and awareness we can more easily the function of each element in its particular Dosha.

Vata – Air and Space

Persons with more Vata in their constitution tend to be thinner, lighter and have longer or shorter bones than average, and even have some narrow or oblong traits in their physical appearance. Features like the nose, cheeks and chest will be more boney and jagged than others. Eyes will be larger or smaller than normal, and often bulge. In their relationships they tend to be very social, making many friends but not having much stability or depth to their friendships. Their speech is fast and erratic, moving from one topic to the next. Their voice tends to be higher and sometimes have a dry, scratchy sound to it. They can handle many tasks at once but have difficulty completing them. Their strength is their open nature and creativity. Their weakness is instability, fragility and tendency toward anxiety.

Pitha – Fire

Pitha persons have sharp, defined features. The typical athletes body, free of fat, defined and muscular is that of a dominant Pitha Dosha. These people often have dark, penetrating eyes, strong jaw line and their speech is quick but focused. Their relationships tend to be stable, serious but not especially deep. Pitha Dosha make great managers and business people as they are very focused, determined and passionate. When in balance their fire serves then, but when in excess they quickly become impatient, controlling and angry. Pitha Dosha have difficulty with creativity and often are not open, as their attitude tends to be focused on getting things done rather than connecting and exploring.

Kapha – Earth and Water

The Kapha person has the heaviness and softness of earth and water in their features. Their bodies tend to be more round, and less defined than that of a Pitha Dosha. Their noses, cheeks and jaw line is also rounded, and their eyes a big almond shape and usually brown in color. Their bones are thick and heavy. When in balance their relationships are strong and deeply devoted, as they tend to lead with their hearts. They are loyal, grounded and dependable. When out of balance this heaviness turns from grounding to lethargic, and they are very prone to weight gain. Also when out of balance they become overly attached, emotional and greedy and tend toward depression.

Remember that these are the extremes of each Dosha. We will often encounter people with the appearance of a Kapha, but the drive of a Pitha, or those with the creativity of a Vata yet the depth and devotion of a Kapha. The system of assessment and management is much more complex than these simple extremes, but with an understanding of the three categories we can at least begin to pick up on the presence of each element in the body. In coming articles we will discuss more about the particular vulnerabilities of each, and how to best manage them in our lives.

Written by Jordan Ross Dore, Co-Founder of Breathe in Life

Photo by Prairie Yoga Magazine

Have you been practicing consistently but still cannot do certain yoga poses? Are you injured because you’ve pushed yourselves beyond physical limits?

Here’s the big news, for some dedicated practitioners, you might never be able to do certain poses like the splits, head/toe back bends or legs behind head. That is not because you lack flexibility or muscular strength. It’s because we’re running into a problem called skeletal differences.

We’re all born with a certain bone structure. We may have slender/round/torsional bone arrangements and that our joints are predisposed with a certain range of motion. Imagine our skeletal blueprint is wrapped with ligaments, tendons, muscle tissue and fascia. With a daily yoga practice, we may stretch and lengthen our muscular tissue and connective tissue so that respectively we become more flexible and mobile.

However, at one point, we will reach a point of bone compresses at another bone. (Also known as ‘bone on bone’ by Paul Grilley). Just like extending our elbow joint, once the humerus bone hits the forearm (radius and ulnar), we have reached the maximal range of motion at the elbow and movement stops. Depending on the joint or bone structure, some of us can extend at 180º or hyper-extend beyond 180º.

Applying the same concept to our hips, maybe you can go all the way down into the Hanuman splits because the hip joints allow the femur bone to rotate and flex or extend forward and backward. This is based on long and supple hamstrings, so we can eliminate any flexibility issues. Maybe for you, even though your hamstrings are flexible, due to the limitation in the hip joints, at five inches above the ground, your legs cannot open any further and that will be your version of Hanuman splits.

Before you feel discouraged and conclude your physical limitations, you have to ask yourself the following questions:

1. How long and how often have you been practicing?
This is crucial because if you practice for the past 10 years but only once a week, chances are you’re still working through the muscular tension and haven’t quite reach bone on bone. However, if you’ve been practicing the past three years five to six times per week, you might have reached your maximal range of motion.

2. Do you have any previous injuries?
If you had a previous injury, there might be a lot of scar tissue built up in this area. Scar tissue are tougher and harder to lengthen. For this, you need patience and daily stretching to slowly elongate this area.

3. How do you know you’ve hit bone compression?
When you reach bone compression, there should be no pain or discomfort. Just like extending the elbow, you simply feel the bones can no longer move-like hitting a wall. One way to test the hip flexion range of motion is by laying on the ground. Bring one knee (keep it bent) towards the chest. At certain point, the knee will reach a resistant edge. If you’re unsure, watch the bottom extended leg, if it starts to move slightly, it means that the top leg has reached bone compression. You should be relaxed during this exercise, so it’s better to test it with an experienced teacher or practitioner.

4. So what to do if you have early bone compression?
For this, I can only offer you my personal opinion. At certain point, we have to accept and appreciate who and what we are. Putting legs behind head or touching our toes to head in a back bend will not lead us to enlightenment or in the slightest way extend our life span. When I step on the mat, I start to appreciate my physical limitations and work with what I have, from there I develop peace and contentment from within.

Blog by Annie Au