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 #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?

Yoga Poses for Your IT Band

If you’re a runner, you might be familiar with the sharp, icy-feeling, or cramp-like pain in your knee or hip caused by a tight IT (iliotibial) band. Lots of other people have written excellent posts about what the IT band is and how you can strengthen, stretch, and heal what’s known as IT Band Syndrome (ITBS). So, instead of rehashing their great material, I’m going to move forward and talk a bit about what has worked for me in the past (and currently) when dealing with IT band troubles.

IT Band Pain

I’ve been a runner my whole life, for over 25 years (yes, I’m well over 25! Haha. Ahem.) Over time, I’ve had occasional bouts of knee pain, almost always due to IT band trouble. The pain is very specific and unlike any other knee pain, i.e., it doesn’t occur under the kneecap but along the outer edge of the knee. The pain can be sharp and excruciating sometimes, causing a mid-run stop and a week or longer off running if I push it. Which always = boofreakinghoo!

When a flare-up happens, the first thing to do is always RICE: rest, ice, compression, elevation. After the acute period, try massage, foam rolling, and (this is debatable in some circles but always works for me) hot Epsom salt baths several times a week. An anti-inflammatory diet, loaded with alkalizing green juice and fresh vegetables, will also help recovery.

Cross-Train for Balance

But as a long-time yogini and yoga teacher, I know there’s more to it than just foam-rolling and taking ibuprofen. Our bodies work holistically, so an imbalance in one area will lead to an imbalance elsewhere, sometimes not where you’d expect. With a tight IT band, your imbalance is likely in your pelvis and hips (it is with me), but it could stem from an imbalance in your feet, calves, spine, or even shoulders.

That’s why when training for a running race, it’s so important to do more than just run! Adding total body cross-training to your mix will help to balance your body, which will in turn make your runs even more efficient. Yoga is an excellent choice (and provides way more benefits than just physical), but swimming, Pilates, and weight training are also great options.

I also believe, as you’ve heard me mention before, that practicing Legs Up the Wall (Viparita Karani) is one of the best things you can do for daily overall health and wellbeing. In addition to its whole-body benefits, it helps the deep hip muscles to release the thigh bones, which can relieve a lot of tightness in the IT band!

Right now, I’m 14 weeks away from my first marathon, and I’ve been having some pain. And you know what? For the last month, I’ve almost only been running! A bit of yoga before and after my runs, but that’s it. No strength training, no Pilates, and I just got back to open-water swimming a couple of weeks ago. It’s been a fun running kick, but I got off balance. Based on past experience, it’s no wonder my IT band said, “Stop! You’ve gotta do something else for a while!”

So, I’ve been giving my runs a cool-down period, while upping my yoga, Pilates, strength-training, and swimming, which has always helped in the past. I’m focusing on building strong hips while releasing tension that lies deep in my hip joints and glutes. For now, it is working and I will be good to go. As long as I remember, “Yoga teacher, heal thyself”… and practice what I preach

Yoga Poses for Your IT (iliotibial) Band

The following yoga poses are ones that I’ve found work very well to stretch my glutes and deep hips, which in turn help to release the tension in my IT band. It’s important that those muscles are strong and solid, but it’s equally important that I don’t have a tight ass (in more ways than one, ha).

One of my favorite yoga practices for hip release is Yin Yoga, which requires holding deep poses for a very long time. It’s an advanced practice, however, and not suitable for those newer to yoga. The poses below are also not suitable for absolute beginners. However, if you have a regular yoga practice and/or can take these poses to a teacher who can help you with the correct alignment, you might find that they help to release your hips in a deep and powerful way.

Please be careful and always listen to your body. Discomfort is one thing, but pain is not yoga. Never force yourself into a pose you’re not ready for. And if you’re currently experiencing IT band pain, remember to try RICE first and then yoga when it’s not acute anymore. If you have any medical concerns or questions about your own IT band pain, please consult a doctor, physical therapist, or sports medicine professional.

As with anything, your mileage may vary. Take what works for you and leave what doesn’t.

Final note: Click on the title of each pose for a link to a more detailed description of each pose! I wrote 99% of the yoga & Pilates guides for the linked-to website (iSport.com), so you know you’re getting quality material

Revolved Triangle Pose (Parivrtta Trikonasana) Illustration by Andrea Drugay

Revolved Triangle Pose (Parivrtta Trikonasana)

1. Stand at the top of your mat. Turn to the left and step your feet two to three feet apart. Align your heels.
2. Turn your right foot out 90 degrees so your toes point to the top of the mat. Align the center of your right kneecap with your right foot. Pivot your left foot inward to a 45-degree angle.
3. Square your hips forward. Place your right hand on your hip. Raise your left arm, reaching up strongly through your left hand.
4. Exhaling, hinge forward from your hips. Keep your spine long. Place your left hand at the outside of your right foot (or on a block) and open your torso to the right.
5. Keep your right hip in line with your left hip.
6. Roll your right shoulder back and extend your right arm straight up. Reach your right fingertips to the ceiling.
7. Turn your head to gaze at your right thumb.
8. Keep your hips level. Press firmly through your back heel.
9. Hold for up to one minute. Gently release the twist. Press firmly through your left heel, inhale, and lift your torso upright. Release your arms. Repeat for the same length of time on the opposite side.

Eye of the Needle Pose. Illustration by Andrea Drugay

Eye of the Needle Pose

1. Lie on your back with your knees bent and feet flat on the floor. Separate your feet hip-width.
2. Straighten your left leg and extend your heel up toward the ceiling. Bend your left knee and cross your left ankle over your right knee. Flex your left foot.
3. Draw your right knee in toward your chest. Slide your left hand and forearm through the space between your legs and clasp both hands around your right shin or thigh.
4. Keep your back flat on the mat. Relax your shoulder blades. Draw your tailbone down toward the mat, lengthening your spine. Tuck your chin slightly and gaze down the center line of your body.
5. Hold for up to one minute. Release your leg and place your right foot on the floor. Repeat the pose on the opposite side for the same amount of time.

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana) Illustration by Andrea Drugay

One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

1. Begin in Downward-Facing Dog (Adho Mukha Svanasana) or on your hands and knees in Table Pose.
2. Bring your right knee between your hands, placing your right ankle near your left wrist. Extend your left leg behind you so your kneecap and the top of your foot rest on the floor.
3. Press through your fingertips to lift your torso away from your thigh. Lengthen the front of your body. Release your tailbone back toward your heels.
4. Draw down through your right shin and balance your weight evenly between your right and left hips. Flex your right foot.
5. If you are flexible enough, drape your torso over your front shin. Stretch your arms forward along the mat. Allow your forehead to rest by placing it on the mat, your hands, a folded blanket, or a yoga block. Also allow your body weight to rest on your front leg as you continue to square your hips.
6. Hold for up to one minute. To release the pose, tuck your back toes, lift your back knee off the mat, and then press yourself back into Downward-Facing Dog. Repeat for the same amount of time on the other side.

Reclined Spinal Twist (Supta Matsyendrasana) Illustration by Andrea Drugay

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.

Fire Log Pose (Agnistambhasana) Illustration by Andrea Drugay

Fire Log Pose (Agnistambhasana)

1. Sit on the floor with your legs extended, spine straight, and arms resting at your sides.
2. Bend your right knee and hug it to your chest. Then bring your right ankle to rest just above your left kneecap.
3. Bend your left knee. Slide your left shin beneath your right shin, bringing your left ankle directly underneath your right knee.
4. Work toward bringing your shins parallel to the top edge of your mat, keeping your right shin stacked directly above your left shin. Both shins should be at 90-degree angles to each thigh.
5. Flex your feet and press through your heels. Spread your toes.
6. Press your groins toward the floor and sit up straight. Keep the front of your torso long.
7. Rest your fingertips on the floor at either side of your body, or fold your torso over your crossed legs.
8. Soften your face. Hold for up to one minute.
9. Release the pose by very slowly and gently extending both legs along the floor. Repeat the pose for the same amount of time with the opposite leg on top.