Yoga for Beginners

2/2/12

Yoga for beginners: Purifying Mind, Body and Soul Yoga is an ancient system for health of mind and body developed over the centuries by the Sages of India. Yoga practice has been around for over 5,000 years. It started as a spiritual meditative practice in Hinduism, Jainism and Buddhism. The goal of yoga, or of the person practicing yoga, is the attainment of a state of perfect spiritual insight and tranquility. It acts as a means of self-purification to achieve oneness with the supreme creator. Fortunately, this technique in its simplified form can easily be incorporated into our busy schedules to benefit mind and body. The goal of yoga is to calm the mind so that our soul expresses itself. What to expect at a Yoga class Yoga clothing Baggy T-shirts are fine for guys, but women may consider choosing tighter fitting tops so that when you are in an inversion (like Shoulder Stand), the top stays in place (and covers what you want it covering!). Yoga can be done in shorts, leggings or sweats. But many choose leggings, quick-dry Capri or full-length fitted pants as these help your instructor check your alignment. Yoga gear If you are new to yoga you may want to buy yourself a yoga mat. Alternatively, most studios have mats that you can borrow or rent. Most studios provide basic props, such as blocks, which are used to help with alignment, and straps, which can help if you are new to yoga. You also want to bring some water and a towel. Yoga tips & etiquette Get there early: Arrive at least 10 minutes before yoga class to get a spot where you feel most comfortable. After you arrive: Take off your shoes and socks before you walk into the room; you can ask where to place them or just watch what everyone else is doing. Communicate: Before class starts, introduce yourself to the instructor. Tell the instructor whether you have any injury, especially a recent one, so he or she can give you modifications. Breathe: It's common for new students to hold their breath during yoga poses they find challenging. Breathing deeply can help you relax. Practice your basic poses at home: If you practice some of the basic poses at home, such as Downward-Facing Dog, Upward-Facing Dog, Warrior 1 and Warrior 2, which are part of any yoga for beginners class, you will feel more comfortable. Don't leave in the middle of Corpse pose: Most yoga classes end with the Corpse pose, also called Savasana (pronounced sha-vass-ah-nah). With this pose, you lie flat on your back, close your eyes and relax. This is a time for the whole class to relax and enter a state of peaceful calm. For this reason, please do not walk out of a class during Corpse pose. If you have to leave, do it before. Namaste: Don't be scared off when your instructor bows her head as if in prayer, clasps her hands together in front of her heart and says, "Namaste" (pronounced nah-mas-tay). You'll notice the class says it back as well. This Sanskrit word means "I honor you" and is normally said at the end of class. Beginner-friendly yoga moves Standing Forward Stretch (Uttanasana) This first move is a wonderful stretch to release the back muscles. Bend forward keeping the knees bent, chest on or close to thighs, holding your elbows. Don't tuck the elbows in close to the body - just let them relax as you hold them. Keep your head relaxed and your face soft. Feel the lower back start to release. Next, start to straighten your legs, still holding your elbows. Finally, let go of the arms and let them hang loosely. Feel the complete release of all stress and tension. Hold each of these poses for five to ten breaths, then slowly roll up to a standing position and reach to stretch over head with palms touching.    Chest Expansion Start in a standing position and clasp fingers behind the back. Pull up on the arms to feel an increased stretch in the chest and arms. Tighten the lower body as you start to press the hips slightly forward and arch back, lifting the heart to the sky. Hold as long as comfortably possible. Standing Side Stretch - Crescent Moon Pose Start in a standing position and bring both arms up overhead. Grab the left wrist with the right hand. Inhale, and then exhale, as you start to lean over to the right, pulling the left arm over the ear. Hold for five to ten deep breaths. Repeat on the other side. Standing Forward Wide Angle Pose (Prasarita Padottanasana) From a standing position with feet together, bend forward and touch the floor if possible (bend knees if necessary). Slowly separate the feet 3 to 4 feet apart in a wide stance with legs as straight as possible. Grab the ankles or calfs as you gently pull the head closer to the legs. Hold for five to ten deep breaths. Place hands on the floor as you walk the feet back together and roll up slowly. Cat/Cow Pose (Durga-Go) Start on your hands and knees and begin by looking up, slowly inhaling and lifting the tail bone to the sky. Exhale while rounding the back like a cat, pressing the belly to the spine and pressing the hands deep into the floor. Tuck the chin into the throat. This move releases tension in the back and stimulates the thyroid by pressing the chin to the throat. It also can help to strengthen the abdominal muscles by holding and pressing the belly to the spine. Do this move five to ten times, always breathing deeply through the moves. Cobra Pose (Bhujangasana) Start by lying on your stomach with the hands directly under your shoulders, elbows bent. Begin by taking a deep breath and then on exhale bring the chest off the floor, using your back muscles. Keep the feet on the floor with the legs straight. If you want to increase the intensity, lift the palms off the floor while you hold the pose. Hold for five to ten breaths. Childs Pose (Balasana) Start in a kneeling position and then sit onto the heels. Walk the hands forward and relax down, resting on your heels with the arms outstretched on the floor in front. Keep the breath deep and relax on each exhale. Feel the complete release of tension through the fingers as the whole spine stretches.   Yoga for Beginners: Cautions There are many variations to most postures. If you experience pain or discomfort in any posture, remember to stop immediately. Don't force anything; you can find an alternative. If you suffer from high blood pressure, you should NOT do inverted postures. These postures increase the blood flow and can cause serious problems. Pregnant women should always consult with their doctor before beginning a yoga practice. Yoga can help you adjust to the physical changes your body is undergoing, but it should be undertaken with care. Even those who were doing yoga before becoming pregnant should discuss continuing their practice with their doctor. While yoga can help you adjust to the physical changes you undergo during your pregnancy, there are several poses that you should NOT do. Mainly these are inverted postures, such as head stand, shoulder stand and hand stand, and those that place your weight on your abdomen. Do NOT do: Bow, Cobra (or the seventh part of the Sun Salutation), Plow, Peacock, Shoulderstand, and Headstand. To avoid knee injury when doing yoga, be sure to keep the knees straight (especially in standing poses). The knees should be forward in line with the ankle and foot. Do NOT let them push or twist inward or outward.   Yoga started as a spiritual practice and has now grown worldwide. While some use it purely for aerobic fitness, others use it to find complete wellness with the integration of body, soul and mind. Yoga can be done by people of any age, but the poses will likely be modified for persons with health conditions or who are pregnant. It’s important to tell your instructor if you have any injuries, so he or she can tailor the class to you.  Yoga is about learning to listen to your body, but also to yourself and the world.    

SFO Yoga Room Video: San Francisco Airport Opens Yoga Studio

1/27/12

There is an oasis of tranquility for travelers in San Francisco Airport's Terminal 2. SFO has opened a Yoga Room for people who need to stretch, mediate, and do asanas that will get them onto their next flight on American Airlines or Virgin Airlines (two of the big airlines that use Terminal 2) feel, perhaps a wee bit better, calmer.SFO Yoga Room LocationThe San Francisco airport yoga room is located past the security checkpoint, near the Recompose Area. An SFO media release says, “When we began to remodel Terminal 2, one of our goals was not just to bring the glamour back to air travel, but to also make the entire experience less stressful and more enjoyable,” said Airport Director John L. Martin. “With the opening of the Yoga Room, SFO has taken another giant leap forward in providing our travelers the opportunity and space to relax and decompress on their own terms.”The media release continues, "The room itself is painted in a "calming blue color. A floating wall symbolizes a buoyant spirit and enlightened mind. Large, felt-constructed rocks (to be installed later this Spring) will be arranged throughout in a nod to the Zen garden spaces of the Japanese tradition. Light levels are set low and warm in juxtaposition to the bright, light filled concourse. Gensler Design Director Melissa Mizell explains, “Throughout the terminal, Gensler’s design aims to elevate the passenger experience. The Yoga Room gives modern travelers a space that fosters and supports quiet and reflection.  Those aren’t emotions that people typically encounter at the airport.”Twitter Reaction to SFO Yoga Room (#sfoyoga)The reaction was postive and at time incredulous from Twitter users. Cameron Kramlich @kramlich Thanks @flysfo for opening the first in airport yoga studio. What an innovative way to improve travel! #sfoyoga ow.ly/8IlP0 anine @PeppaNan "I'm sure business people will use this as their office instead of relaxing :)" @Enriq_7 "really... a yoga lounge... only in California" SFO Yoga Room Video Visit msnbc.com for breaking news, world news, and news about the economy

Plus Size Model Magazine | Controversial Nude Photos of model Katya Zharkova

1/16/12

Plus Size Magazine challenges assumptions of beauty with nude photo spread. The images of two nude models Plus Size Magazine, one "runway" thin, the other plus sized is compelling and startling at the same time. Plus size model Katya Zharkova's shapely figure is a sharp contrast to the more conventional, thin model (see below) Plus Size Magazine Nude Photospread  Open publication - Free publishing - More 16 Just as compelling as the images, and more perhaps more importantly, is the text that accompanies the photos. The captions and accompanying editorial challenge the fashion and retail industry to stop spinning the fantasy that all women are thin, and that thinness equals health. Some of the points the editorial makes include; Most runway models meet the Body Mass Index physical criteria for Anorexia.  50% of women wear a size 14 or larger, but most standard clothing outlets cater to sizes 14 or smaller The editor-in-chief of Plus Size Magazine writes :"We are bombarded with weight-loss ads every single day, multiple times a day because it’s a multi-billion dollar industry that preys on the fear of being fat. Not everyone is meant to be skinny, our bodies are beautiful and we are not talking about health here because not every skinny person is healthy. What we desire is equality to shop and have fashion options just like smaller women. Small women cannot be marketed to with pictures of plus-size women, why are we expected to respond to pictures of small size 6 and 8 women? We don’t!"The article and response to it has spread on Twitter and Facebook, with well over 230 comments on the Plus Size Model Magazine Blog. The comments are wide ranging with some people writing that fat people should just lose weight. Other commentators write about the dfficulty of finding decent, fashionable plus size clothes for women.  "I have a decent job and life and I want to dress like I give a tootie about myself. It is very hard to find clothes over size 14 that don’t make me look like I escaped from the circus or belong in a nursing home," writes one commentator.Another commentator writes   "This article is fantastic and you are disrespecting the author with your infantile behavior. In the fashion industry, we need to have more realistic models. End of story. There need to be fat models, skinny models, athletic models, handicapped models, trans models, average models, and everything in between. Our world is diverse. So is our fashion. Shouldn’t the models be?" 

Lululemon Yoga Video | Shit Yogis Say

1/11/12

Lululemon Spoof Yoga Video | Shit Yogis Say Consider this: Here is a Lululemon Yoga video deriding the very creature the retail chain has helped to create - Case in point - the Shit Yogis Say video gently mocks the terminology some yoga practitioners get caught up in. The character is one those (and let's fess up, we have all encountered these types before, trolling yoga studios and in Lululemon) dittzy yoga devotees - who drop a "Namaste" before you can say "hi. Watch Lululemon Spoof Yoga Video

Awesome Yoga Breakdancing Video

1/11/12

More breakdancing than yoga but still... Of the hundreds of thousands of youtube breakdancing videos this new one is right up there. The title is of the Youtube Video uploaded by a user named ZyPhReX. There is not much information to go by besides the title of the video, Yoga Breakdancing. The flexibility demonstrated by the dancer may well indicated that he is trained in Yoga - either way his moves are remarkable. Watch this awesome Yoga Breakdancing Video

Green Tea And Weight Loss

12/23/11

Introduction The relationship between green tea and weight loss has an ever growing number of studies of support it.  The tea works on a number of levels. It boosts the metabolism, suppresses the appetite and increases the body’s heat production that leads to fat burning. Green tea as a weight loss tool is a relatively new phenomenon. The ancient tea has been drunk for centuries for its taste and health properties. The tea has high antioxidant, anti-carcinogenic and metabolism boosting qualities. It can help boost the body’s immune system and has been found to help lower your risk of a number of diseases.    Green tea’s origins The Chinese were the first people to discover the benefits of green tea. It is believed that the Chinese have been using green tea for four thousand years. However, there is no exact record when the use of green tea started or who discovered its beneficial effects, only myths and legends. One of the main legends is about Sheng Nong. Shen Nong was a medical expert and most of all a great Chinese leader. One day when Sheng Nong was boiling water under some tea trees, some leaves fell into his pot. When Shen Nong drank the boiled water, it was said that he felt stronger and better. Shen Nong immediately included the tea tree leaf into his list of medications. This story is said to have happened in 2737 BC. During the Han Dynasty, green tea was used as a common beverage of people. During the Ming Dynasty, green tea was a trade good. It was Buddhists that introduced green tea to Japan in the 6th century. Later in the 16th century, the Portuguese introduced green tea to Europe. This is when green tea began to be known as an international drink. Green tea became more popular as the trade between China and the western countries began to grow. Active reagent in Green Tea that helps with weight loss. The active reagent of green tea is the green tea extract. According to studies, the green tea extract contains numerous chemical substances beneficial to your health, including epigallocatechin gallate, caffeine, vitamin C, manganese, zinc, carotenoids, tocopherols, selenium, and phytochemicals. Green tea has shown that it can contribute to weight loss by increasing the metabolism. The source of this property of green tea is caffeine. While green tea has less caffeine content than coffee has, green tea can burn more energy than coffee. This may be due to the other chemical that is found in green tea that helps with slimming, vitamin C. It has been known that vitamin C can also contribute to weight loss because it contains carnitine, a substance that turns fat into fuel. A study performed at Birmingham (UK) University, showed that average fat oxidation rates were 17% higher after ingestion of green tea extract than after ingestion of a placebo. Other studies have shown that consumption of green tea lowered blood pressure and cholesterol. This means that green tea can also help in preventing people from getting fat or obese with regular consumption of green tea.  Drinking green tea will not only help weight loss, it is has been shown to help prevent cardiovascular disease, heart problems, some cancers, mental disorders, and eye problems form developing. Green tea - how effective is it at helping with weight loss. Green tea has been proven by studies to increase the metabolic rate and fat oxidation rate too. This has been shown in a number of studies from universities worldwide. However, the effectiveness of green tea and weight loss will vary with every individual. If people just drink green tea, without making the corresponding changes to diet and exercise, it will likely be hard to lose weight. Green tea can only help in weight loss. While green tea can increase the rate of fat and calorie burning, you still need to decrease the number of calories consumed to lose weight. Green tea does not replace dieting. It can be a valuable addition, helping your immune system as well as weight loss, but it needs to be combined with the right diet and exercise.  Will other types of tea work? It is said that the Chinese oolong tea also has weight loss properties. Like green tea, oolong tea is said to stimulate the body’s metabolism so that calories will be burned faster. Oolong tea is also said to have the ability to block fat absorption. Cinnamon tea speeds the metabolism too, helping the body break down glucose and for that reason it is recommended for diabetics. Actually, most teas can aid weight loss because all of them can dampen the appetite of people. The advantage of green tea is that it has a number of different weight loss chemicals – vitamin C, polyphenol antioxidants and caffeine. It is also considered to be one of the healthiest kinds of tea. Precautions Green tea is widely seen as a helpful weight loss tool. But don’t overdo it; it contains about 30 mg of caffeine per cup. (This is compared to about 133 mg of caffeine in an 8 oz cup of coffee). Excess caffeine can cause insomnia, irritability, muscle tremors, nausea, racing heart rates, high blood pressure, risks to cancer and reduced bone density. Pregnant women should not drink too much green tea because caffeine is a diuretic, and can cause dehydration. Conclusion Green tea is widely accepted as a natural weight loss tool. Its advantage over other teas is its efficacy as it has several chemicals that work together to speed the metabolism and rate of fat burning. To work effectively, it must be combined with the right diet and exercise. And it is helpful to overall health in other ways too.  

Weight Loss Tips

12/23/11

Shed the Pounds with Top Tips   As much as 64% of the United States adult population is considered either overweight or obese. This percentage is defined by the Body Mass Index, which is simply a measure of your weight in proportion to your height. Being overweight is defined as a BMI of 25 or more. Obesity is defined by a BMI of 30 or more. Athletes sometimes fall into the overweight category even though they have very little body fat. This is because muscle weighs more than fat. For this reason, athletes are advised to use a different measure for obesity, such as body composition tests. However, in general your BMI is a good guideline for your ideal weight.   How weight loss works The only way to loose weight is to burn fewer calories than you consume. Sounds simple, but losing weight can be a challenge for anyone! The core principles to any weight loss diet are cutting out saturated and trans fats, switching to unsaturated or monounsaturated and polyunsaturated fats, eating fruits and veggies, fish, lean meat, and lots of nuts and grains. Many people find it helpful to follow a diet plan so that you know the size and quantities to consume. There is no ‘presto ‘ way to lose weight. It always takes time, patience and determination before anyone sees the results of their weight-loss program, regardless of which it is. Don’t get discouraged! If you eat too much one day, try not to beat yourself up, but simply keep to the program the next day. Whatever program you follow, here are some helpful tips. Weight Loss Tips Drink a glass of water before you start the meal. Water fills the empty space in your stomach so that you feel fuller without actually having to eat as much.  Have another glass of water while you are having the meal. If you’re trying to lose weight, lots of water will make your life that much easier. The average body is between 60 -70 percent water. So drinking lots will fill you up without adding extra calories. Try going to bed a little hungry: Try not to let yourself get too hungry during the day because the temptation will be to over-eat to compensate. You’ll probably find that when you finally consume a meal, you eat very quickly which is a sure fire way to pile on the pounds. But if you go to bed slightly hungry, your appetite resets itself overnight. You’ll find the pounds falling off. Use a nonstick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible. A nonstick pan is an ideal solution. Include in your diet things that contain more water. Foods like tomatoes, watermelons and pickles contain 90 to 95 % water so that there is nothing that you have to lose by gorging on them. A great source of fluids, they fill you up without adding to the pounds. Eat fresh fruit instead of drinking fruit juice. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fills an empty stomach. And juice is often sweetened but fresh fruits have natural sugars. Stay away from sweetened bottle drinks, especially sodas. In diet terms, sweetened drinks, are just flavored sugar water! They may taste great, but they have no nutritional value and are terrible for piling on the pounds. If you do want to drink sodas, stick to diet ones. Chew your food! Often it takes time for the appetite to shut off even when the body is full. You keep eating even though your body has had enough. One easy way to remedy this is to chewing all food about 8 to 12 times. It may be a bit boring, but it really works! Even try it with soft foods like ice creams or yoghurts. Focus on “satisfied” not “full”: Your body rarely needs those last few mouthfuls, but you may find you keep eating because it tastes so good! There is an old Chinese adage that says, “Eat until you are eight-tenths full.” Words of weight loss wisdom from an ancient culture. Weight loss can be emotionally and physically challenging. But no matter what diet and exercise regime you decide to pursue, there are some helpful weight loss tips to cut down those hunger pangs and make sure you don’t over-eat. Remember even if you feel hungry and discouraged don’t give up! Slow and steady wins the race.

Yoga for Weight Loss

12/23/11

It’s Not Stretching the Truth: Yoga is Great for Weight Loss Yoga for weight loss works in several ways. First all those stretching and postures aren’t just about flexibility. They build core strength. They push your body aerobically and burn calories. And yoga helps reduce stress. High levels of stress are linked to weight gain. This is because when you are stressed your body produces the hormone cortisol. Too much cortisol can slow your metabolism, causing weight gain. And it can make dieting more difficult. Origins of Yoga Yoga originated not as a form of exercise, but as a spiritual practice. According to Sankhya Philosophy, the word yoga means separation (disunion, viyoga) of spirit from matter. It is heavily tied to the teachings of Hindu philosophy as a form of meditation that will free the body from suffering. Yoga is very ancient: some forms of yoga practice were probably prevalent in India as early as 3,000 BCE. By 800 BCE, the beginnings of the Yoga system were starting to be formalized in the Upanisads, the philosophical texts that are the foundation of the Hindu religion. Yoga came to the west in the mid 19th century along with other aspects of Hindu philosophy. The first Hindu teacher to actively teach yoga to a western audience was Swami Vivekananda, who toured Europe and the United States in the 1890s. At that time, yoga was not merely a form of aerobic exercise but a spiritual practice that included exercises to help concentration. Today, in the west, some schools of yoga will include aspects of this spiritual philosophy, but most teach it as a form of aerobic exercise only. What exactly is yoga? There are many different forms of yoga, such as hatha, Bikram, Ashtanga. Each use exercise as a way of becoming more grounded and building core strength.  Each use breath techniques to center body and mind. Why it helps weight loss? Yoga increases the metabolism – the different poses and stretches of yoga can stimulate the metabolism of the body. One effect of yoga is to increase the energy flow inside the body. The many poses of yoga, such as Downward Dog or Tree Pose, require strength, flexibility and balance. Like any form of exercise, this increases the metabolism and burns calories. Yoga improves strength  – the poses in yoga are not easy. While beginners will start with easier poses, they become more challenging as they advance. These poses require balance and strength, and have been honed for hundreds of years to release any underlying tension in the body. Yoga reduces stress - Stress and weight gain are often linked. When the body is stressed, it produces the hormone cortisol. Too much cortisol can slow your metabolism, increasing weight gain. Other benefits Helps mental clarity – the yoga poses are specially designed to help the flow of energy in the body. By providing some grounding and releasing tension, they help center body and mind. Positive energy - because yoga originated from a religious practice, some forms retain these spiritual underpinnings. Yoga is based on the principles of compassion for others and calm wisdom. Increases Flexibility –The positions and stretches that yoga uses are designed to exercise the different muscle groups and internal organs. It is designed to help the overall health of the body, to release tension, and tone muscles and build core strength. Yoga boosts endorphins - Like all forms of exercise, yoga boosts your endorphins, chemicals in the brain that cause a sense of wellbeing. Precautions No alcohol - Yoga is physically demanding and requires absolute focus. Alcohol will likely affect your concentration, and dulls feelings of pain. For this reason, it could significantly increase the risk of injury. Tell your teacher about any existing health problems. People with health problems should inform their instructor of their condition before doing yoga. Yoga involves some very intense and demanding positions. Like any workout, it increases the heart rate. It is best to inform the instructor about any medical condition to be sure that the instructor will have special guidelines for these individuals to avoid complications.        No heavy perfume. Wearing perfume before a yoga session may irritate the nasal passages of those who are also in the class.   Yoga for weight loss is not necessarily the quickest form of weight loss. However, it can help reduce stress, and increased stress has been linked to weight gain. Yoga is a form of aerobic exercise that can provide an excellent workout. In addition, there are many other benefits, such as improved flexibility, mental clarity and the centering of body and mind.

The Masseur: The Art of Baby Massage

6/28/11

The gentle art of baby massage has been a fundamental part of care-giving traditions passed from parents to children for generations. All over the world babies are held and rocked, massaged and caressed. Not surprisingly, cross-cultural studies have shown that in societies where infants receive the most positive physical attention, adults tend to be less aggressive and violent, and more cooperative and compassionate.  Skin is arguably an infant’s most important sensory organ, and it is definitely the most sensitive. This sensitivity is one of the earliest developed body functions, and stimulation of the skin is essential for adequate physical and psychological development. Stimulating a baby’s skin is also a means of communicating without language—it conveys love and care through touch. The sensory stimulation of massage speeds the processes of the brain and nervous system, enhancing rapid neural firing in the brain and improving brain-to-body communication. In less technical terms, baby massage improves not just an infant’s physical development, but also her emotional growth. The positive effects of massage are most evident in premature babies. When given regular massage, these babies gain weight, and their motor skills and mental functions develop more quickly. Their hospital stays are shortened and their chances for survival improve. Studies have shown that pre-term babies who are massaged three times a day (for as little as five days) fare much better than those who don’t receive massages, both in terms of neurological development and weight gain. Massaging is also a great method for soothing infants suffering from colic, an abdominal discomfort that is caused by an excess of gas in the stomach and intestines. Massage helps to expel the gas and to relieve related pain and discomfort. Parents also benefit from the giving of massage—it is a relaxing and rewarding way to communicate and connect with their baby. Preparation & Method Baby massage can be done in the morning when the baby first wakes, or at night before putting your baby to sleep. Make sure to use a gentle touch while performing the massage—your baby’s body is still delicate and growing, and she cannot be massaged with the same intensity you might use on an adult. To begin, sit on the floor with the soles of your feet together, forming a diamond shape with your legs. Drape a soft towel between your knees and over your feet. Undress the baby down to her diaper and place her on the towel, cradling her head on your feet. Your hands should be warm. Use an unscented organic almond oil or coconut oil for the massage. Warm the oil between your hands before beginning the massage. (The oil shouldn’t be hot or cold and you should never pour oil directly on the baby.) After the oil has been warmed, gently apply it to the baby’s skin, starting at the head and moving down to the toes. If the baby cries or becomes irritable, stop the massage. If the baby responds well, continue massaging her, body part by part. Talk to the baby throughout the massage and watch closely for any signs of discomfort or pain on her face. Massaging the Abdomen Slide your palms and fingers in a hand-over-hand circular motion working from the rib cage down. Next, slide both hands around the abdomen in clockwise movements. Using the same circular motion, massage lightly with only your own fingertips. To relax a tense and bloated abdomen, try the "I Love U" stroke: Trace the letter “I” down your baby's left side. Then trace an inverted “L,” stroking across the belly along the base of her ribs from her right side to her left and down. Trace an inverted “U,” stroking from low on the baby's right side, up and around the navel, and down the left side. Finally, using fingertip pressure, try "walking" over the abdomen. Hold the baby’s knees and feet together and gently press her knees up toward the abdomen. Repeat 3-5 times. Massaging the Chest Slide both hands along the rib cage from center to sides and back again, rather like you are flattening the pages in a book.Using a crisscross pattern, stroke diagonally from one side of your baby's hip, up and over the opposite shoulder, then back down to the hip. Massaging the Arms and Hands Hold the baby’s wrist with your left hand and massage with your right hand. Gently make a circle around the baby’s arms with your forefinger and thumb. Beginning at her armpit, slowly move towards her wrist and massage back from wrist to armpit. Next, using both hands, hold and gently squeeze the arm and hand, all the way up to the wrist. Massage the baby’s wrist and palms with your fingertips.   Massage the Head and Face Cradling your baby's head in both hands, massage the scalp with your fingertips, as if you're shampooing. Be careful to avoid the fontanels (soft spots). Massage the forehead and cheeks with your fingertips. Use your thumb and index finger to massage the ears.Place your thumbs between your baby's eyebrows, and stroke out. Again using your thumbs, stroke gently out over baby's closed eyelids. Massage from the bridge of the nose out over the cheeks with your fingertips. Use your fingertips to gently rub small circles on either side of the jaw.   Massaging the Back Lay the baby on her tummy across your outstretched legs. Keep her arms above her head (not at her sides). Massage small circles on back using your palms. From there, massage upwards to the base of neck, then draw your hands down to the lower back. Repeat this stroke a few times to cover the entire back. Using your fingertips, massage small circles down one side of baby's spine and up the other. (Be careful to avoid pressing directly on the spine.) With the same small circular motion massage her shoulders. Work your way down the baby’s back with your fingertips. Massage her buttocks with slightly larger circular motions. With the pads of your fingers, lightly rub small circles all over the back. Then gently move your fingertips down her back, over her buttocks and legs and down to her ankles. Massaging the Legs Lift one of the legs by the ankle. Relax the leg by lightly tapping the upper thigh. Hold the baby’s ankle with your left hand and hold your right hand in a C-shape, thumb down, around her ankle. Maintaining this hand shape, stroke the baby from ankle to thigh. Next grasp the baby’s thigh with both hands, placing one atop the other, and from there stroke downward from hip to foot with both hands rotating in opposite directions (as if you were gently wringing a towel).On the sole of her foot, use a thumb-over-thumb motion to massage from heel to toes. Use your whole hand to stroke the bottom of her foot from heel to toes. Stroke the top of her foot, and gently squeeze and pull each toe.Massage around her ankle, making small circles with your fingertips.Roll her leg between your hands, as if you're rolling dough. Finish with small, gentle massage circles on the foot and toes. After the massage, wipe the baby clean of excess oil with a warm, damp towel. A thorough massage may put your baby straight to sleep—be ready with PJs and a blanket, and prepare to enjoy a restful night, for baby and for you. Dr. Bhargava Boddu, ND

Best Way to Lose Weight: Take A Swim

5/27/11

Don't let rising temps keep you from moving. Instead, simply relocate your exercise regimen to someplace cool: the pool. A 30-minute swim will get your heart rate up without wearing you down. Working out in water makes for safe and effective summertime cardio; it greatly reduces the risk of heat-related injuries that stem from dehydration and exhaustion. Vary your swim strokes every 5-10 laps to work as many muscle groups as you can in a single session.

Breath Work for Kids

5/25/11

It is never too early to teach your child the importance and joy of conscious breathing. Not only is awareness of the breath considered the foundation of yoga, many feel it is fundamental to healthy living. Learning mindful breathing will improve your child’s sense of self, powers of concentration and self-control. Benefits of Breathing for Kids Breath work offers children many benefits, including: Preparation for yoga and meditation Techniques to calm themselves and manage their emotions A sense of control Increased self-awareness Breathing for Kids Do’s The following tips with help you ensure that children get the most out of their breath work: Be patient. Practice in a quiet, distraction-free environment If children become restless, consider alternating breathing exercises with children’s yoga asanas Breathing for Kids Don’ts Be sure to avoid the following common mistakes: Don’t push children beyond their skill level Don’t make breath work into a chore Don’t use adult terminology to describe breathing exercises, use child-friendly language (see below) Three Breath Exercises for Kids Balloon Breath Balloon Breath is a centering exercise—it’s designed to promote inner self-awareness and increase concentration levels. Have children sit cross-legged on the floor, on a carpet or a mat. Make sure that they keep their spines straight. They should put both palms together at the center of their chest. With closed eyes, have them take big, deep balloon breaths. (A balloon breath is when a deep breath is inhaled, while simultaneously raising the hands over the head, in the shape of a large balloon. As the children exhale slowly, their hands should come back to the joined position at the center of the chest). Have them try to take at least three balloon breaths in a sitting. Once the children have mastered this exercise, encourage a visualization technique: Have them try breathing balloon breaths in and out through their foreheads, through a point in the middle of the eyebrows. Birthday Candles Birthday Candles is a yoga breathing exercise for young children. It helps teach them focus and control.. Have children sit on the floor cross-legged, spine straight, palms together, at the center of the chest. Have them inhale deeply while imagining a birthday cake, bright with candles. They should imagine the number of candles, the type of cake, the flavor of the frosting. As they breathe in, have them stretch their arms outward and up. Have them exhale to “blow out the candles” on the cake. While exhaling, they should slowly bring their arms back to their original position. The Train This exercise helps children learn to control their breath, and develops powers of concentration and visualization. The idea behind the train is to visualize taking a train trip into the jungle. Get the children to sit cross-legged, preferably on the floor. Have them hold their arms at their sides, bent at the elbows, hands balled into fists. Have them punch outward with one arm while inhaling deeply. Have them punch outward with the other arm, while bringing the first arm back to its original position and exhaling powerfully through the nose. They should repeat the punching/breathing sequence for a minute or so, or as long as is comfortable. Bring to their attention to the fact that their breathing sounds like the wheels of a train in motion. Encourage them to picture the train in their minds. When you stop the exercise, tell them that the train has arrived at the next station. One Step Further To further develop your child’s inner strength and awareness, you may want to teach them some age-appropriate yoga exercises and simple meditation-exercises. Children love them, and adults love watching their children learn important life skills that aren’t taught in school. For more information, see Related Tips & How-Tos.

Yoga for Beginners: Heal Yourself

5/24/11

Yoga is much more than just a series of exercises. In order to truly appreciate yoga, it helps to understand it holistically, as a mind-body practice that includes diet, meditation and breath work.  Still, there are a few yoga poses (asanas) which can help treat physical injuries. It helps to know what they are, so you can focus on problem areas during your yoga practice. Some of common injuries that are treatable with yoga: Back Pain Wrist Pain Knee Troubles Note: If any of the exercises below exacerbate your injury, stop immediately and consult your doctor.   Yoga for Back Pain The crocodile pose can help ease back pain (and even prevent slipped disks), by releasing the tension in your whole body. Lie down on your stomach with your toes touching the floor. Fold your arms and rest your forehead on them. Spread the legs, with your toes pointing out and heels facing each other. Relax completely, making sure your entire front is touching the floor. Stay in this position for 3-4 minutes. Bring your legs together. Unfold your arms and place them at your sides. Breathe calmly and evenly in this position for 2 minutes.   Yoga for Wrist Pain The below exercises are easily performed during a work break. Doing them a few times a day will help to relax the wrist muscles and alleviate pain. Wrist Rolls Wrist rolls help to relieve pain and soreness caused by excessive writing or typing. They can be done at work at regular intervals throughout the day. Sit in a chair with your feet parallel to each other. Bring your arms to shoulder height and stretch them out to the sides. Rotate your wrists 20 times in a clockwise direction. Use slow, gentle movements to release the accumulated tension. Rotate your wrists 20 times counter-clockwise. Wrist Fists Sit in chair with your feet parallel to each other. Lift your arms to shoulder height and stretch them out in front of you. Make fists with your thumbs inside. Bend your fists downwards until you feel a stretch in the top of your hands and wrists. Hold the stretch for 10 seconds, then release. Repeat this move 10 times. Bend your fists upwards until you feel a stretch in the palms of your hands and bottoms of your wrists. Hold the stretch for 10 seconds, then release. Repeat this move 10 times. Next, move your flex your fists up and down 20 times. This will stretch the wrist muscles completely.  Palm Pressure Stand with your feet hip-width apart. Place your palms next to each other on a desk our tabletop. Spread your fingers so that your index fingers and thumbs touch to form a diamond shape. Apply pressure to the desktop with the heels of your palms and fingers—don’t stretch to the point of pain. Release your fingers after a few moments of gentle stretching.   Three Yoga Poses for Knee Troubles Lie face-up on a mattress, mat or floor. Breathe in and bend your left knee. Wrap your arms around your left leg. Pull the leg as close to the chest as possible. Keep your right leg straight. Hold the stretch for 20 seconds. Repeat with the right leg. Lie down on your back. Let your arms rest at your sides. Breathe in and raise your left leg as high as possible and hold it. With the help of your arms, try and pull the raised leg as closer to the chest—be careful not to strain. Slowly raise your head and try to bring your chin to your leg. Slowly release your arms and lower your leg. Take a few breaths. Repeat three times, then perform the exercise with the right leg. Sit in a chair. Let your shoulders and back relax. Raise your left leg, keeping your knee straight. Contract the knee muscles and hold until you begin to feel fatigued. Relax your knee and lower your leg. Repeat with the right leg.   One Step Further You’ll experience even more benefit from these exercises if you combine them with breath work and meditation, as part of a complete yoga practice. Body pains and strains are often caused by poor posture, gait, or sitting style—all habits which yoga can help correct. For more information, see Related Tips & How-Tos.

Yoga for Beginners: Kids' Yoga Do's & Don'ts of Starting Early

5/24/11

Teach your children yoga when they are young, and they’ll be healthier as adults. A good children’s class will introduce them to what may well become a powerful lifetime practice. The immediate body-mind health benefits of children’s yoga are many (see below). And the following Do’s and Don’ts will help you choose the best yoga class for your child.   Benefits of Kids’ Yoga A good yoga class offers a child many benefits, including: Strength Flexibility Self-control Self-confidence A positive peer experience   Kids’ Yoga Do’s The following tips can help you choose the best yoga class for your child. Keep an eye out for instructors with sensitivity to the following guidelines: The instructor should demonstrate the pose first, before children attempt it. Children should be taught to breathe through the nose during practice, unless instructed otherwise. Each yoga exercise should be followed by a few deep breaths. Children should lie down and relax for a few moments after difficult exercises. Yoga for children should be fun! Kids’ Yoga Don’ts Don’t talk too much. Conversation should be kept to a minimum so children can concentrate. Don’t overpraise. Children’s focus should be inward, not on a need to impress. Don’t push too hard. Remember, you are planting seeds.   One Step Further To further develop your child’s inner strength and awareness, you may want to also teach them some basic breathing exercises and simple meditation. Children love them, and adults love watching their children learn life skills that aren’t usually taught in school. For more information, see Related Tips & How-Tos.

Yoga for Beginners: Hero Pose

3/23/11

This basic pose stretches your feet, ankles, knees, thighs, hips and lower back.Directions: Start with your hands and knees on the floor. Keep your knees hip-width apart so that your thighs are parallel. Point your feet directly backward, not turning in or out. Sit between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor. Sit straight. Rest your hands in your thighs and close your eyes. Lift up and extend your chest, relaxing your shoulders back and down away from your ears. Then lift or lower your chin until your head feels perfectly balanced. Breathe deeply and sit quietly for at least a minute. Note: If you feel any pain or discomfort sitting on the floor, try placing a folded yoga mat or cushion between your feet.

Yoga for Beginners: Tree Pose

3/1/11

The Tree Pose strengthens the thighs, calves, ankles and back while stretching your hips and groin. It also helps improve your balance and concentration.Directions: Stand straight with your feet shoulder width apart. Exhale and place the sole of your left foot on the inside of your right leg, close to the groin, with your toes pointing downward. Inhale and stretch your arms sideways to form a “t,” with your palms facing down. Exhale and bring your palms together in prayer position. Raise your arms overhead, keeping your palms together. Keep your balance by focusing your eyes on a point directly in front of you. Keep breathing steadily from your belly. Release, relax and repeat.

Yoga for Beginners: Rabbit Pose

2/22/11

Stress can age you prematurely and deprive your skin of its natural healthy glow. The rabbit pose releases the tension in your back and shoulders all the way up to your neck and head, relieve the physical symptoms of stress.Directions: Kneel down. Lower yourself slowly so that you are sitting on your lower legs and feet. Keeping your arms to the sides, lower your torso down to your thighs, and your head down towards the floor. Press your forehead lightly to your knees. Extend your arms backward and try to hold on to the base of your feet. Inhale deeply. Exhale as you gradually lift your hips. Keep your forehead as close as possible to your knees and the top of your head near the floor or mat. Contract your abdominal muscles and hold the pose for 5 seconds. Relax and repeat. Note: You may want to cushion your head and knees with a folded towel.

Yoga for Beginners: Half Frog Pose

2/13/11

The half frog pose helps improve posture, strengthens muscles and stretches out your whole body.Directions: Lie on your belly. Press your forearms to the floor and lift your head and upper torso. Bend your right knee and bring your heel as close to your butt as possible. Supporting yourself on your left forearm, reach back with your hand and clasp the inside of your foot. Slowly rotate your elbow toward the ceiling. Slide your fingers over the top of the foot and curl them over the toe tips. The base of your palm should be pressing the top of the foot. Press your foot down. Remain in this position for 30 seconds. Slowly release your hand and bring your foot back on the floor and rest. Repeat on the other side.

Yoga for Beginners: Yoga for the Senior Set

2/2/11

Many senior citizens are forced to give up their fitness regimes as they get older, especially high impact sports like running, basketball, and skiing. Yoga classes are a healthy, low-impact way for seniors to stay active and physically fit.A good senior class will be geared specifically towards the needs of older students, and will include poses that are doable for mature practitioners. There are several body-mind health benefits from senior yoga (see below), and the following Do’s and Dont’s will help you choose a safe class that will help you meet your fitness goals.Benefits of Senior YogaA good yoga routine offers many benefits for seniors, including: Increased muscle strength, cardiovascular endurance, balance and energy. Relief from common senior maladies, like arthritis, high blood pressure and diabetes. Relief of aches and pains. Increased enthusiasm, alertness, positivity and self-acceptance. Senior Yoga Do’sThe following tips with help you get the most out of your senior yoga practice: Find a class. There are many classes geared specifically for seniors, but if you can’t find one in your area, ask local yoga schools if the exercises in their basic classes are age-appropriate. If you have any injuries, let your teacher know exactly what they are before beginning yoga. Stop the minute you feel pain, and let your teacher know. Acquaint yourself with some of the basic poses before class. (Some of the more popular ones are Frog, Mountain and Crocodile.) Use the restroom before practice. Senior Yoga Don’tsEnsure that your practice is healthy and hazard-free by following these guidelines: Don’t eat before class. Yoga is best performed on a nearly empty stomach. Don’t push yourself too hard. Part of yoga is awareness. Pay attention to what your body is telling you, and if a pose hurts, listen to what your body saying and stop! Don’t expect immediate results. Yoga is a practice, and it will take several sessions before you begin to feel its full benefits. One Step FurtherTypical yoga classes focus on the physical aspects of yoga. But the benefits of yoga increase if you follow all aspects of the yoga way of life, including meditation, breathing exercises, diet and much more. For more information, see Related Tips & How-Tos.

Yoga for Beginners: Boat Pose

1/30/11

We probably spend more time sitting during the winter than during any other season, so it’s important that we pay attention to our lower backs. The boat pose is great for both your back and your overall flexibility.Directions: Sit down on your yoga mat. Pull in your legs and grab your thighs. Tilt your upper body backwards so that your lower back carries your weight and the entire upper back is aligned in a straight perpendicular line. Slightly pull your legs with your arms to maintain the posture. Extend your arms forward and parallel to the floor. Stretch your legs and feet together. See to it that your back remains straight. Bring your arms alongside your body, parallel to the floor and focus on a particular spot for balance. Keep your breath slow and steady. Maintain this position for 1 minute. Beginners: A yoga strap will help you maintain the pose as you work on your balance and strength.

Guided Meditation: Tai Chi Warm-Up

1/27/11

Do this meditation in the morning, when you are alone in the bathroom, before you brush your teeth.1. Stand comfortably with your feet shoulder-width apart.2. Make sure your toes are pointed straight ahead and your spine is straight.3. Your shoulders should be relaxed, and your hands should hang loosely at your sides.4. Your head should be held up as if suspended by a string.5. Breathe through your nose slowly, softly, and deeply.6. Eyes should be closed, or slightly open but not focused on anything.7. Focus your mind on the 3rd eye center, located between your eyebrows in the middle of your forehead. Imagine that you are inhaling clear and focused energy into the 3rd eye center, then exhale, cleansing the mind. Do this for 12 to 36 breaths.

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Confetti Jasmine Rice with Coconut

1/3/11

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