A Year of Natural Health & Beauty Tip #50: Roll to Release

Image by sazztastical via Flickr

Image by sazztastical via Flickr

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

Building core strength is essential for maintaining good posture, preventing injury, and moving with grace and ease. Without a strong core, the body becomes dependent on the limbs, causing overcompensation and misalignment. By strengthening the muscles of your abdomen, torso, and lower- to mid-back, you also strengthen your spine and abdominal organs. There’s a saying in yoga and Pilates: You’re as young as your spine is flexible. Well, you’re also as young as your core is strong!

One way to keep your spine flexible AND your core strong is to practice a move called Rolling Like a Ball.

Rolling Like a Ball massages the spine and builds control. It helps you to learn how to move from your core outward, which makes everyday movement and grace just a bit easier. By keeping your spine in a C-curve throughout the move, you will strengthen your abdominal muscles. You will also improve your balance and concentration.

It can take some time to practice this exercise with precision and ease. Be patient. If you have a tight lower back, be sure to practice a modified version until your flexibility has increased. Never force the movement; only go as far as your body will allow. However, it’s important to practice this move regularly for the most benefits; once or twice a day. By creating a rhythmic flow, you will eventually find this move to be relaxing and fun!

Stuff to Know:

• Practice this move on a thickly padded or carpeted surface.
• If your back is stiffer, hold onto your thighs instead of your ankles.
• Keep your eyes focused on your navel throughout the move.
• Keep your shoulders relaxed throughout the move.
• Synchronize your breath with your movement.
• Yoga and Pilates should be used in conjunction with, not as a replacement for, standard medical and therapeutic procedures. If you have any medical or health concerns, please consult a medical professional before practicing.
• Avoid practicing this pose if you have a back injury, degenerative disk disease, or a recent or chronic injury to your hips or knees.
• Keep your breath smooth and even. Do not hold your breath.
• Be extraordinarily gentle!
• If you feel any sharp, pinching, or jabbing pain anywhere in your body during the move, stop and come out of it slowly. Never force the movement.

How to Practice Rolling Like a Ball:

1. Begin seated at the top of your mat. Bend your knees in toward your chest and hold onto your ankles. Extend your elbows and press your heels together. If you can’t clasp your ankles, hold onto your shins and bend your elbows slightly.
2. Pull your navel toward your spine, strongly engaging your abdominal muscles.
3. Spread your knees slightly, then lift your feet off the mat to balance on your tailbone.
4. Tuck your chin slightly and gaze at your navel. Round your spine into the shape of a “C”.
5. Breathe in and rock backward onto your spine, while maintaining the C-curve of your upper body. Sink your belly in deeply as you roll back and keep your head slightly lifted off the floor. Lift your hips high and point your toes toward the ceiling.
6. Exhale as you rock forward to the starting position, again keeping your spine rounded and your chin tucked. Balance on your tailbone when you come up; don’t rest your feet on the mat.
7. Repeat up to 10 times.

Do you practice Pilates?

Do you ever roll on your spine?

A Year of Natural Health & Beauty Tip #47: Twist to Help Digestion

Reclined Spinal Twist (Supta Matsyendrasana) Illustration by Andrea Drugay

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

Twisting your torso is a great way to wake up your body at the beginning of the day, and to decompress at the end of a long day. When you twist your body, it’s just like wringing out a sponge: it can feel like you’re squeezing out the anxieties and frustrations of the day! But twists have another benefit: they stimulate your digestive organs, which helps them to work more efficiently, releasing toxins and revitalizing your whole body!

After a time of over-indulgence, twists can help re-start your balance and health. Yoga poses like Reclined Spinal Twist (Supta Matsyendrasana) are a gentle and easy way to twist your torso, stretch your body, and re-balance your digestive system.

Benefits of Twists

Twisting increases spinal flexibility and helps to open the shoulders and hips. It can also help to reduce tension in the neck and abdomen. The action also compresses and massages the abdomninal organs, which helps to push stagnant blood and toxins from your kidneys, liver, and spleen. When you release the twist, your organs receive a new, fresh supply of blood that stimulates metabolism and digestion and helps to flush away those toxins.

It can be deeply relaxing to twist, because the action also calms your nervous system! Adding a few twists at the beginning and end of your day will help your body to release tension, stress, and toxins, which can result in a happy and healthy mind, body, and spirit!

Stuff to Know:

• Yoga should be used in conjunction with, not as a replacement for, standard medical and therapeutic procedures. If you have any medical or health concerns, please consult a medical professional before practicing yoga.
• Avoid practicing this pose if you have a back injury, degenerative disk disease, or a recent or chronic injury to your hips or knees.
• Keep your breath smooth and even. Do not hold your breath.
• Never force your knee to the floor. Be gentle!
• If you feel any sharp, pinching, or jabbing pain anywhere in your body during the pose, stop and come out of it slowly. Do not force the twist.

How to practice Reclined Spinal Twist (Supta Matsyendrasana):

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Draw both knees to your chest and clasp your hands around them.
3. Extend your left leg along the floor. Keep your right knee drawn to your chest.
4. Extend your right arm out along the floor at shoulder-height with your palm facing down.
5. Shift your hips slightly to the right. Then, place your left hand on the outside of your right knee. Exhaling, drop your right knee over the left side of your body. Keep your left hand resting gently on your right knee.
6. Turn your head to the right. Soften your gaze toward your right fingertips. Keep your shoulder blades pressing toward the floor and away from your ears. Allow the force of gravity to drop your knee even closer to the floor. If your right toes can touch the floor, allow your foot to rest.
7. Hold the pose for up to 5 minutes. On an inhalation, slowly come back to center, bringing both knees to your chest.
8. Exhale, and extend your right leg along the floor. Repeat steps 4-7 on the opposite side.
9. When you’re finished with the pose, hug your knees to your chest for a few breaths. Then, slowly exhale as you extend both legs along the floor.

Do you practice yoga twists?

Do you have any other tips for easing digestion?

A Year of Natural Health & Beauty Tip #41: Take Off Your Shoes

Image by RBerteig via Flickr

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

One simple tip this week: take off your shoes!

I know, you paid a fortune for them / they’re super-cute / they’re “really actually comfortable.”

But they ain’t your feet and your tootsies know it.

Proponents of minimalist (“barefoot”) footwear call shoes “foot coffins” for a reason: they restrict natural movement, essentially freezing your muscles, bones, tendons, and ligaments into a living rigor mortis. Some energy medicine specialists even say they cut you off from the true energy of the earth, preventing any kind of grounding and keeping you disconnected from the planet’s healing energy. Orthopedic shoes and inserts can minimize the “shoe death trap,” but the best solution is just to take ‘em off.

Wiggle your toes, do some ankle circles. Set your feet free.

If you’re up for it, get your feet dirty—remember, soil increases serotonin! Don’t forget regular pampering, either, with foot massages and callus removal

Do you go barefoot at home?

Do you go barefoot outside of your home?

A Year of Natural Health & Beauty Tip #40: Relax & Focus in Just Ten Breaths

Image by Mike D. Logan via Flickr

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

At this point, you’re well aware of the amazing multitude of benefits from meditation and deep relaxation.

In case you’ve forgotten, a few ways your body, mind, and spirit can be affected by slowing down include reduced stress, strengthened immune system, enhanced emotional stability, and a greater sense of overall well-being. 

Today’s tip is one that you can practice anywhere, anytime—literally. All you need is your breath and one empty hand. It’s easiest to learn this with both hands, but once you’ve gotten the hang of it, you can even do it with both hands full (while driving, for example, or while holding both a child and a grocery cart). Using gentle touch helps to ground your thoughts and awareness. It brings your attention to your body, which helps you to remember where you are, right here, right now.

Focusing on the rhythms of your breath immediately calms your mind, relaxes your nervous system, and brings you into a calm awareness of the present moment. It helps you to concentrate with a clear head and soft heart. You can practice this tip as often as you like!

Stuff to Know:

• Breath work and meditation should be used in conjunction with conventional medical or psychological care, not as a substitute for it. If you are suffering from depression, post-traumatic stress disorder, suicidal thoughts, severe anxiety, an eating disorder, or other psychological or emotional distress, talk to your doctor or a mental health professional before practicing meditation.

How to Relax and Focus in Just Ten Breaths

1. First, relax your hands. Rest your thumbs gently at the base of your same-hand index fingers.
2. Inhale as you slowly slide your thumbs to the tip of your index fingers. Exhale as you slide your thumbs back to the starting point.
3. Move your thumbs to the base of your middle fingers and repeat.
4. Repeat again on your ring fingers and pinkie fingers.
5. Then, repeat your pinkie finger again. Move your thumbs to the base of your ring fingers and repeat. Work your way all the way back to where you originally began.
6. After you’ve completed your index finger again, relax your hands. Take two long and slow breaths, savoring the moment.

Remember:

• Don’t force it! Just breathe and slide your thumbs along your fingers. It’s that simple
• Keep your breath gentle—do not over-fill your lungs or make noises. The simpler, the better.

Do you practice breath work during the day?

Do you have any tips for everyday relaxation?

A Year of Natural Health & Beauty Tip #34: Practice Savasana (Corpse Pose)

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

If you’ve ever taken a yoga class or practiced to a video, you are already familiar with the pose known as Corpse Pose, or Savasana (shah-VAHS-uh-nuh) in Sanskrit. Those of you who aren’t familiar with Savasana might be able to relate to it as Lying on the Floor with Your Eyes Closed Pose.

It looks, and often feels, like a nap. A nice little doze at the end of your practice. In fact, I’m willing to bet that every long-time yoga practitioner has drifted to sleep at least once during Savasana.

That, of course, is wonderful! But Savasana is more than just sleepytime on your mat. It’s a real pose, with real alignment that you may want to consider the next time you flop into it. If you’re new to Savasana, just follow the instructions below. If you’re new to yoga, period, you might find Savasana a very welcoming introductory pose.

Benefits of Savasana (Corpse Pose)

Many yoga traditions actually consider Savasana to be the most important pose in yoga. That’s because deep relaxation allows your body to fully process and assimilate all of the benefits from practicing yoga poses and breathing exercises. But it’s also beneficial any time of the day, after or before any activity. When your body relaxes, your parasympathetic nervous system (“rest and digest”) kicks into gear, counteracting the dis-ease caused by overstimulation of the sympathetic (“fight or flight”) nervous system.

Some of the benefits of this deep relaxation include:

• Lowered blood pressure
• A decreased heart rate
• Slowed rate of respiration
• Decreased muscle tension
• Decreased metabolic rate
• Reduced occurrence of headaches
• Relief from fatigue and insomnia
• Reduced nervous tension
• Relief from anxiety and panic attacks
• Increased overall energy levels
• Increased productivity
• Improved concentration and memory
• Clear-headedness and a sense of focus
• Heightened self-confidence

The mind-body benefits are plentiful! But deep relaxation can be elusive to some people who find it hard to soften the mental chatter of everyday life. Just remember: like any yoga pose, Savasana takes practice. Try 2 minutes of Savasana a day and work your way up to 5 minutes or longer. Set a timer if you need to. As you become accustomed to relaxing, you will become more aware of those grace-filled moments of peace and stillness in your everyday life.

Stuff to Know:

• This post is not intended as medical advice. If you are suffering from depression, bipolar disorder, an eating disorder, severe sleep disruption, or any other mental state that is causing concern to you or your loved ones, please seek the help of a professional.
• Savasana should be used in conjunction with, not as a replacement for, standard medical and therapeutic procedures.

How to practice Savasana (Corpse Pose):

1. Set a timer for the duration of your practice: 2 to 5 minutes; up to 30 minutes if you have the time.
2. Lie on the floor on a yoga mat or blanket. You can place a bolster or pillow beneath your knees for extra low back support.
3. Close your eyes.
4. Adjust your position so your body is in a straight line from your tailbone to the crown of your head. This may take some wiggling. Wiggle until your spine is straight.
5. Rest your arms alongside your body, with your hands about eight inches outside of your body. Turn your palms up.
6. Let your feet drop open about eight inches apart. Feel your bones sink into the mat. As you allow your pelvic cavity to relax, your feet might drop open even further. Let them.
7. Breathe naturally. Do not force your breath or try to control it.
8. Relax your face, jaw, and tongue. Let your eyes drop deeply into their sockets.
9. Let peace and stillness wash over and through you.
10. Completely let go.
11. When your alarm goes off, gently roll to one side and take a few deep breaths. Then, gently press yourself up into a seated position. Take a few deep breaths of transition, and open your eyes.

Do you practice Savasana outside of your yoga class?

Do you have any other tips for deep relaxation?