A Year of Natural Health & Beauty Tip #5: Practice Legs Up the Wall

(iStock)

Legs Up the Wall, called Viparta Karani (VIP-uh-REE-tuh kah-RAH-nee) in Sanskrit, is an excellent restorative yoga pose that can be practiced every day by yoga students of all levels. This pose relieves swollen and sore legs, calves, and ankles ~ and can be beneficial for those with varicose veins. It also stretches the hamstrings, spine, and the back of the neck.

By reversing the flow of gravity, Legs Up the Wall relaxes, renews, and rejuvenates the nervous system. It calms the mind, relieves anxiety and headaches, brings serenity and peace, and heightens self-awareness. Ancient yoga texts even claim that the pose will destroy old age.

Practicing Legs Up the Wall for even a few minutes a day can be an easy way to revitalize your mind, body, and spirit!

Stuff to Know:

• If you’re a woman who is menstruating, consult with your yoga teacher before practicing Legs Up the Wall.
• Avoid this pose if you have glaucoma or other eye disorders.
• Also avoid this pose if you have a serious back or neck injury.
• Consult your doctor if you have any medical concerns.
• Be extraordinarily gentle!

How to Do Legs Up the Wall (Viparita Karani)

by Andrea Drugay

You can practice Legs Up the Wall with props or without props. Using a bolster beneath the hips can be more supportive for some people, but others might find that lying flat on the floor is a more rejuvenating stretch. Make sure you have a strong wall or sturdy door with enough space on either side to come into and out of the pose safely.

The following instructions are for using a bolster. If you don’t have one or choose not to use one, simply follow the instructions as below but rest your entire back on the floor.

1. Place your bolster on the floor with the long side against the wall.
2. Sit with your left side against the wall and your lower back resting against the bolster.
3. Turn to the left and lift your legs up onto the wall. Be sure your lower back is pressing on the bolster before bringing your legs up the wall.
4. Drape your lower back over the bolster. Lower your back, shoulders, and head to the floor to lie down.
5. Shift your body so your buttocks scoot close to the wall, close enough for your sit bones to touch the wall. Your lower back should be fully supported by the bolster.
6. Rest your arms at your sides with your palms up.
7. Let your thigh bones relax. Imagine they are dropping downward, toward the back of your pelvis.
8. Close your eyes and breathe gently but deeply.
9. Stay in the pose for up to 20 minutes.
10. When you’re ready to come out, very gently and slowly press yourself away from the wall. Bring your legs all the way down to the right side. Inhale as you press yourself back up. Come into a seated position and take a few deep breaths to reconnect with the present moment.

Remember:

• Legs Up the Wall should feel good! Make whatever adjustments you need to feel comfortable and supported in the pose.
• Don’t worry if your sit bones don’t touch the wall. Just make sure your legs can feel relaxed and that you’re not expending energy trying to keep your legs raised. Experiement with different heights, support, and placement to find the position that’s most comfortable for you.
• For extra support, place a rolled towel beneath your neck.
• To stretch your legs and hips more, open your legs into a wide “V” shape.
• Try wrapping a yoga strap around your thighs when you’re in the pose. The extra support will help your legs to relax more deeply.
• Keep your breath calm and relaxed.

Do you spend a lot of time on your feet during the day?

Do you ever practice restorative yoga poses? If so, do you have a favorite?

Things I Love Thursday

I’ve been catching up with a lot of stuff that was posted right after the first of the year… here’s some great stuff I ran across over the last week! Enjoy ~ happy almost-Friday!

1. Rue Magazine showed off this awesome outdoor porch:

(http://ruemag.tumblr.com/post/14881631450)

2. What’s The Difference Between Dreaming and Starting? Writer Jeff Goins has an answer.

Dreaming is essential, but starting something requires making a decision and taking action. Here’s more from Jeff:

Creativity is the ability to see the theoretical, to imagine endless possibilities. But our creativity can cripple our ability to choose. It can paralyze us with fear or hesitation, causing us to delay the inevitable.

Read the whole thing, then get started!

3. The Ultimate Goth Guide had a request to bring back the “mutual freak nod.”

If two Goths or other dark and unusual types encountered each other in the street, they would acknowledge each other with a nod.

I never really thought it went away! But it’s really just a matter of politeness and acknowledgement. So if I nod to you, you understand.

4. From The Spontaneous Hausfrau: Tangy Tuna and White Bean Salad

A delicious and high-protein lunch!

5. The Healthy Diva shared Paleo Banana Bread

It’s gluten-free, refined-sugar-free, and dairy-free! Yippee!

6. 40+ Style had some great ideas for How to Dress for a First Date at 40

I personally am happily attached, but I think the ideas are great for date nights, even if you’re NOT single!

Be sure to read all the way through ~ some of the comments have awesome tips, as well!

7. Via Boing Boing: Create Your Own My Little Pony

My Own Little Pony

Oh, dear. This is a weird and silly ~ and totally fun ~ time-waster!

8. How About Orange alerted us to these cute Five Free Fonts

Enjoy! I think they’re wonderful!

9. Joanna of The Creative Penn wonders if your website is hurting your writing?

WOW, is all I can say about some of those author websites. Get with the times, folks! Or pay someone to get with it for you! It’s crucial to have a website that is easy to navigate and looks fresh and clean. If you can’t do it yourself, use a professional. There are many fantastic designers out there who can help you find your way.

10. Finally, Say it With Sprinkles make us drool with these Lemon Cupcakes.

Lemon = the happiest bit of sunshine you can eat.

11. BONUS! If you haven’t seen it yet, it’s becoming one of my most-clicked-on posts: 10 Things NOT to Say to an Unemployed Person

On that note, I’m off to spread sunshine in other realms. Have a wonderful day!

What are some great things you’ve seen this week?

Got any fun plans for the weekend??

10 Things Not to Say to an Unemployed Person

While I’m fortunate to say I’m currently working, as a freelancer, I know what it’s like to hunt for work. When companies aren’t hiring, contacts are holding out, and income has stalled, well-meaning friends and loved ones sometimes put etiquette in the corner when trying to “help you out.” But more often than not, the well-meaning reactions and responses to “I’m out of work,” fall neatly into the bin labeled Crass, Clueless, and/or Just Plain Obnoxious.

First, there are a few things to understand. When hearing a friend or loved one utter those four dreaded words (alternatively known as, “I’m looking for work,” “I got laid off,” or “The band broke up.”), recognize that:

• Your unemployed friend already knows they have to treat job hunting like a full-time job.
• They know they need to network “more.”
• They know they need to tweak their resume(s) and write customized cover letters for each application.
• They know they should apply to headhunters, Monster.com, career coaches, etc.
• They have thought about going back to school or taking continuing ed classes.
• And more importantly, they are very likely sick to death of thinking about finding work!

Here, then, is a short guide to chatting with unemployed people. It’s intended to help employed folks (like you) avoid embarrassing yourselves in front of such citizens, and, moreover, to help you avoid embarrassing, annoying, or angering them with crass, clueless, and/or just plain obnoxious comments. In contrast, you can then shine in your ability to respond to the dreaded four words with grace, compassion, and cluefulness. Yes, I made up that word.

Ten Things NOT to Say to an Unemployed Person

1. “Oh, you poor thing.”

Condescension does not usually engender kindness in response. Your friend is a grown-up, not a kitten that got stepped on.

2. “That’s awesome! You don’t have to work!”

Best to leave it to your unemployed friend to decide whether it’s awesome or not.

3. ”It would suck not to have health insurance.”

NO KIDDING.

4. “But don’t you have money from your stock options / dead grandfather / ex-husband / etc.?”

Unless you are your friend’s personal financial advisor and you work on a retainer, it is best never to make assumptions or ask questions like this about anyone’s financial situation (this also applies to employed friends, retired friends, etc.). You might think they have a lot of money on the side, but they also might have student loans, medical bills they don’t want to tell you about, or $100k in debt to the mob. Plus, it’s just really rude.

5. “Well, do you have to work?”

See #4, above. Also, unless you are explicitly offering sugar daddy/mama services, it is best to trust that when your friend says they’re looking for work, they mean it. It’s not up to you to care about their reasons why.

6. “What about blogging?”

Often asked by (and I hesitate to sound snotty here, but it’s really true) people who don’t actually know the difference between the unemployed person’s website, blog, Twitter feed, and Facebook status updates. What about blogging. Ultimately, it’s not really a question, but a philosophical musing better uttered as a statement instead of a question.

7. “Let’s go out to dinner! / go shopping!  / get manicures! / have a spa day! / etc.!”

Try to remember your friend DOESN’T HAVE AN INCOME. Unless the suggestion is immediately followed by, “My treat!” ~ be gentle with this one.

8. “My friend’s company is hiring. They do computer sales / dog walking / carpentry.”

When offering your unemployed friend work, consider their skills, talents, and, of course, what type of work they’re looking for. If your friend’s company is hiring software salespeople but your unemployed friend is a pastry chef, your offer isn’t doing either friend any favors.

9. “What did you get X and Y for their wedding?”

Even if it’s a super-casual conversation, and assuming your friend can even afford to go to X and Y’s wedding, don’t ask. Leave it up to them to offer any information about spending habits.

10. “So, what do you do all day?”

Your friend, if they are truly looking for a job, is looking for a job all day. Just like you are at work, they are also at work: revising their resume, writing cover letters, carefully crafting introductory emails, and budgeting out the remainder of their dwindling accounts. They are scouring Craigslist, Monster, Mediabistro (or fill-in-the-blank industry website). They are listening to positive thinking MP3s to avoid scratching their eyeballs out. They are wondering what to do next, when it will all change, and how. They are wondering why their employed friends are so clueless toward them. They are planning how to walk to the Financial District, to avoid paying $6 in MUNI and BART fees. They are busy! They’re just not getting paid for it.

BONUS: “How nice, you finally have time to spend with your kids / dogs / novel / Netflix account / etc.!”

Again, think first. YOU might think it’s nice not to work, but leave it up to your unemployed friend to tell you whether they’re enjoying their funemployement… or whether they would really appreciate it if you could write them a Linkedin recommendation, instead.

Well, I hope that helps. If nothing else, maybe I’ve been able to reach a few of you who teeter on the edge of speaking without thinking and/or who have lots of unemployed friends. One size, of course, never fits all, so take what works for you and your personality and leave the rest. And if you’re currently employed, I sincerely hope you get some joy out of how you spend your days. Thanks for playing!

Have you ever had someone make a comment that made you just scratch your head in wonder?

Have you ever been unemployed? What are some ways you’ve dealt with it?

A Year of Natural Health & Beauty Tip #4: Quick Morning Eye Massage

(via http://commons.wikimedia.org/wiki/File:Picture_of_brown_eyes.jpg)

Puffy eyes in the morning are a common complaint, particularly as we get older. So much time spent in front of the computer, smartphone screen, TV, books, and movie screens can cause eye fatigue, even upon waking. Additionally, extra sodium, sugar, and inflammatory foods like dairy and wheat can cause dark circles, under-eye bags, and puffiness. And I don’t even think I need to mention how alcohol and lack of sleep can cause bloodshot eyes in the morning!

Adding a short and gentle eye massage to your morning routine will help to improve circulation, eliminate puffiness, and give you a bright-eyed start to the day! I do this first thing when I wake up, while lying on my back in bed, but you can do it anytime, anywhere.

Stuff to Know:

• Make sure you’re not wearing contact lenses or eye makeup.
• Make sure your hands are clean and free of debris, grease, and other residue.
• Be extraordinarily gentle!

Quick Morning Eye Massage

1. With clean fingertips, dab a small amount of face oil or cream on the skin under your eyes.
2. Place your left index and middle fingers a half-inch to the outside corner of your left eye to prevent the skin from jiggling, but be careful not to pull or stretch it tautly.
3. Using your right ring finger, very gently massage the inside corner of your left eye using small, circular movements.
4. Change hands and repeat with your right eye.
5. Place your ring fingers on your lower eye sockets, slightly beneath the outside corners of your eyes. Press gently and massage for ten seconds.
6. Place your ring fingers beneath the center of each eyebrow and press gently for 10 seconds.
7. Then, close your eyes and place each ring finger on each eyelid. Attempt to open your eyes against the gentle pressure. Repeat five times.
8. Open your eyes wide. With your ring fingers, press upward on the spot just above each eyebrow for five seconds. Repeat five times.

Do you have any special morning routines?

Do you spend a lot of time in front of screens or books, and do your eyes get fatigued because of it?

(Mostly) Sugar-Free Whole Wheat Blueberry Scones

Whole Wheat Blueberry Scones

Well, the rains have finally hit the Bay Area and that means cozy weekend mornings on the couch with my sweetie and the kitties instead of crazy weekend mornings running errands and… running, period. Oh, believe me, I’ve got big runs to do ~ I have a half-marathon coming up in 2 weeks! But when I’m not training this weekend, I’ll be happy to spend some time settling in with a good book (or three), a pot of tea, and some delicious homemade scones.

Whole Wheat Blueberry Scones

This recipe is variation on classic scone-making. Two tips before you begin making your scones:

• Use the coldest ingredients possible! The colder your ingredients, the lighter your scones will be.
• To “cut” the butter into the dry ingredients, use two butter knifes if you don’t have a pastry knife.
• You can make these truly sugar-free simply by omitting the sugar sprinkles on top! Use an egg wash or milk wash, or simply leave them as-is.

Whole Wheat Blueberry Scones

(Mostly) Sugar-Free Whole Wheat Blueberry Scones

Ingredients

• 2  cups whole wheat flour
• 1 Tbsp baking powder
• 1/2 tsp salt
• 2 Tbsp stevia
• 5 Tbsp butter
• 1 cup blueberries
• 1 cup half & half
• 1 Tbsp granulated sugar

Steps

1. Preheat the oven to 400F.
2. Sift together the flour, baking powder, salt, and stevia in a medium-sized bowl.
3. Chop the butter into small pieces, then cut into the dry ingredients until the mix forms pea-sized lumps.
4. Fold in the blueberries.
5. Gradually add the half & half until mixed together thoroughly.
6. On a floured surface, form the dough into a rectangle or circle.
7. With a floured knife, slice into triangles or squares.
8. Place on a baking sheet lined with parchment paper.
9. Sprinkle the scones with granulated sugar and gently (very gently!) press to adhere.
10. Bake at 400F for 15-20 minutes. Enjoy!

To make vegan and/or gluten-free: 

• Replace the whole-wheat flour with the gluten-free flour of your choice (such as brown rice flour)
• Replace the butter with Earth Balance
• Replace the 1/2 and 1/2 with rice milk or almond milk

Adjust the recipe as necessary for your needs and tastes. You can determine the nutritional content of your final product using Recipe Calculator.

Do you have any big plans for this weekend?

Have you ever run a half-marathon??