A Letter to the Mammas

Swoosh, swoosh, swipe, cough, cough…That’s me dusting off this bloggy blog to send a letter to my mamma friends.  Lets hope I can get this thing posted before my napping baby wakes up.

This is a list of my favorite, go-to yoga moves that can be done while pregnant and beyond to help mammas deal with the enormous physical challenges of growing babies (and to help you recover too).  These poses have literally saved me.  While pregnant, I turned to these when I couldn’t really do much yoga because I kept straining muscles, I was exhausted, and dealing with carpal tunnel and adema and too much work in preparation for my little one.  In my recovery phase they have helped me alleviate the various aches and pains that creep up due to the hard physical and mental work of feeding, carrrying, and caring for my little one.  I am here to remind you that all it takes is one breath, one pose, and one moment to get your center and help you rejuvenate.  Stop trying to do it all.  Stop pretending you don’t need more rest than you usually do.  Stop holding yourself to some unrealistic standard of fitness that now is not the time for.  Do one of these poses. Take a breath.  Perhaps go to bed if you can.  You got this.

Reclined Butterfly

Neck Stretches

Door Shoulder Stretches

Kiegels

High and/or Low Yogi Squats

Wide Forward Fold & Twisted Variation

5 Minute Meditation

I have taken a prenatal yoga teacher training, have worked with a post natal physical therapist, and am now attempting to get back to being a yoga teacher bad ass.  If you think I can help you in any way, just let me know.  I’m sorry I can’t add images at the time of posting this, baby is waking up, but these all have links so you can get more details.  xoxoxox.

 

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Welcome Lucy!

Yoga, the wonder tool for enhancing one’s mental and physical health, is an ideal aid for weight loss. It acts like an aerobic exercise when done at a moderate speed, helping one to get in shape. Try out the best male enhancement pills.

Moreover, it holds an advantage over other workouts. It diminishes stress – one of the main factors that leads to increase in weight. It leaves you feeling relaxed, fresh and focussed. The reason being that yoga brings your mind, body and breath in harmony, thereby eliminating stress.

1. Sun Salutation

The king of asanas, Suryanamaskar works on the whole body making it the ideal set of yoga poses for weight loss. It tones the neck, shoulders, spine, arms, hands, wrists, leg and back muscles. The key lies in the manner in which it is done. For the best results, do it while keeping your navel tucked in.

Sun Salutation for Weight Loss

One round of Surya Namaskar consists of two sets of 12 yoga poses each. It is advisable to practice as many rounds as your body is comfortable with.

288 yoga poses in 12 minutes!

One round of Sun Salutation consists of 12 yoga poses.One set consists of two rounds of Sun Salutation:first stretching the right side of your body and then the left side. So, when you do 12 sets of Sun Salutation, you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each = 288 yoga poses in 12 to 15 minutes.

Surya Namaskar calorie calculation:

One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set the target for yourself. Slowly you can increase the number of rounds of surya namaskar to 108. By the time you

reach this number, you will find a leaner you.

30-minutes workout calorie meter

How much calories are you burning in your 30 minute workout?

Weight lifting = 199 calories

Tennis = 232 calories

Basketball = 265 calories

Beach volleyball = 265 calories

Football = 298 calories

Bicycling (14 – 15.9 mph) = 331 calories

Rock climbing = 364 calories

Running (7.5mph) = 414 calories

Surya Namaskar = 417 calories

2. Warrior Pose:

The Warrior pose or Virabhadrasana tones the legs, arms and lower back. It also builds stamina which further aids in doing a strenuous yoga workout for weight loss. While maintaining the pose, it is recommended to take ujjayi breaths as it gives strength to maintain the pose.

Veerabhadrasana (Warrior pose)

3. Bow Pose:

The Bow pose or Dhanurasana induces a stretch in the abdominal region, which loosens the fat in the region. It also tones the arms and legs.

Bow Pose - Dhanurasana

4. Angle pose

This sideways bending pose or Konasana helps burn fat around the waistline.

5. Chair Pose

The higher the metabolic rate, more the amount of fat that gets burnt. The Chair pose or Utkatasana increases the metabolic rate, facilitating weight loss. In addition, it tones the thighs, legs and knees.

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Naptime

Abstract

Yoga interventions improve obesity-related outcomes including body mass index (BMI), body weight, body fat, and waist circumference, yet it is unclear whether these improvements are due to increased physical activity, increased lean muscle mass, and/or changes in eating behaviors. The purpose of this study is to expand our understanding of the experience of losing weight through yoga. Methods. Semistructured interviews were qualitatively analyzed using a descriptive phenomenological approach. Results. Two distinct groups who had lost weight through yoga responded: those who were overweight and had repeatedly struggled in their attempts to lose weight (55%, n = 11) and those who were of normal weight and had lost weight unintentionally (45%, n = 9). Five themes emerged that differed slightly by group: shift toward healthy eating, impact of the yoga community/yoga culture, physical changes, psychological changes, and the belief that the yoga weight loss experience was different than past weight loss experiences. Conclusions. These findings imply that yoga could offer diverse behavioral, physical, and psychosocial effects that may make it a useful tool for weight loss. Role modeling and social support provided by the yoga community may contribute to weight loss, particularly for individuals struggling to lose weight. Visit https://washingtoncitypaper.com/article/565430/prodentim-reviews-new-report-on-this-chewable-candy-for-healthy-gums/ for better results.

Go to:

1. Introduction

Obesity, defined by the Centers for Disease Control and Prevention (CDC) as a body mass index (BMI) of 30 or greater [1], is epidemic in the USA and plays a pivotal role in many chronic health conditions [2, 3]. Greater than 30% of the US population (an estimated 72.5 million) is obese, at an annual cost of $147 billion dollars in medical costs [4]. A number of elements contribute to the obesity epidemic, but the Surgeon General has cited three main factors that play an important role: decreased physical activity; increased consumption of high caloric, high fat and nutrient-poor foods; and stress [5]. Strong evidence shows that a dose-response relationship exists between stress and abdominal adiposity and obesity [6]. Stress also affects food-seeking behaviors including increased consumption of foods high in fat and sugar [7, 8].

No single solution for reducing obesity exists. Over 300,000 bariatric surgeries were performed worldwide to treat obesity in 2011 and while potentially effective in reducing body weight and prolonging survival, these surgeries pose significant risk for complications [9]. Traditional weight loss programs focusing on diet and exercise to produce an energy deficit frequently result in weight loss, but long-term weight maintenance remains elusive [10]. Few of these treatments address the complex psychological and behavioral issues that initially led to weight gain.

Yoga, an ancient discipline involving physical poses, breath work, and mindfulness techniques, is the most commonly used nondietary or supplement complementary and alternative therapy for weight loss [11]. In clinical trials, yoga has improved a number of obesity-related outcomes including BMI, body weight, body fat, and waist circumference [12]. Individuals who practice yoga report that yoga helps to improve diet and body weight [13], and studies involving long-term yoga practitioners have found an inverse relationship between frequency of yoga practice and levels of obesity [14]. In the population-based, longitudinal vitamin and lifestyle (VITAL) study of 15,550 adults, individuals who practiced yoga for at least four years were two to four times less likely to gain weight as they aged than individuals who did not practice yoga [15]. In a review of 55 research studies examining yoga for weight-related outcomes, Rioux and Ritenbaugh (2013) found yoga interventions to be effective for achieving weight loss and improving body composition [12]; the most effective programs were residential and longer in duration, required more frequent and home practice, included a yogic diet, and incorporated a variety of yoga practices as opposed to exclusively focusing on a single practice such as the physical poses or breath work.

The mechanism underlying yoga’s effectiveness at improving weight-related outcomes remains unclear, although a number of pathways have been proposed including increased energy expenditure, reduced pain, enhanced mindfulness and body awareness, and reduced stress [16]. Yoga appears to downregulate the Hypothalamic-Pituitary-Adrenal (HPA) axis and the Sympathetic-Adrenal-Medullary (SAM) response to stress [17]. Additionally, yoga interventions have been shown to reduce binge eating and preoccupation with food [18, 19]. Adipose tissue acts as an endocrine organ, secreting adipokines that impact energy intake, fat storage, and metabolism such as adiponectin, which is anti-inflammatory, enhances insulin sensitivity, and is inversely associated with obesity, as well as leptin, which is highly correlated with obesity, insulin resistance, and type 2 diabetes [20]. In a cross-sectional comparison study involving 25 novice female yoga practitioners and 25 expert practitioners matched for age, fitness level, and abdominal adiposity, levels of leptin were 36% higher, and levels of adiponectin were 28% lower, in the novice group than in the expert group [21], suggesting that long-term yoga practice may affect metabolism. While yoga interventions may promote weight loss and improve body composition, nearly all of the research has been quantitative in nature, primarily examining whether a given yoga intervention results in weight loss. Of these, many utilize small sample sizes and weak methodology [16]. In those studies that have resulted in weight loss, it is unclear whether weight loss is due to increased physical activity, increased muscle mass, psychosocial factors, and/or changes in eating behaviors. The primary aim of this study is to expand our understanding of the experience of losing weight through the practice of yoga. The primary research question is as follows: “what is the experience of individuals who have lost weight and believe that yoga practice contributed to this weight loss?”

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Yoga for Your Type by David Frawley

“For a really effective Yoga practice, it is not enough to mechanically follow a series of set prescriptions” says David Frawley in my favorite section from his book, Yoga for Your Type. This is a useful guide for helping your yoga practice be balanced to your ayurvedic dosha (type), current imbalances, seasons and also to your life stage, sex, cycle, pregnancy, and weather. A great yoga resource for anyone interested in yoga and Ayurveda.

If you’re new to yoga, check out these yoga courses to give yourself a headstart.

Ayurveda is one of the few diet and health systems that I have found to be beneficial in a deep way. I weigh less, have less anger, better manage stress, and have found a way to eat closer to the earth. To find out your dosha, use this quiz from Banyan Botanicals. Some of my favorite books on Ayurveda are by John Douillard and Vasant Lad.

Excess Vata is common right now in fall with drier, cooler weather, and shorter days. To reduce it practice in a quiet, grounded, and systematic way. Think of building core strength in the body while maintaining flexibility. These qualities are found in standing poses, especially hip closed poses like Warrior I and III, and standing forward bends like Padangustasana. Also floor poses and all sitting forward bends are Vata pacifying. On the other hand backbends increase Vata if done excessively or unconsciously. The balance between strength and flexibility is critical for a positive experience of the Vata dosha. Remember that it is best to work the poses with the breath and hold the standing, sitting, all forward bends, and twists longer than you are inclined to do. Remaining still will be the Vata challenge as well as the reward. Vata types also want to flex to their maximum and flex often. In time, this can create too much flexibility.

Excess Pitta is often found in the summer months when it’s warm and we keep ourselves too busy with the long days. Remember the Pitta energy presses forward in an impulsive manner. Excess Pitta is reduced by practicing in an effortless, non-goal oriented way, working at about 75% of our capacity. Rest assured that when a Pitta person practiced effortlessly they will still be working harder than everyone else. Use the breath to monitor the level of work intensity. Forward bends and twists are very effective in both reducing excess Pitta and in bringing up low Pitta. Hold postures for longer periods. Pitta types need to remain flexible and soft throughout their lives because if excess Pitta is not softened, it can become stiff, hot, and too tight. It may help Pittas to realize that they can use their powerful will to maintain a soft and gentle approach. This will be their greatest challenge and also yield their greatest reward. Easy closing postures, gentle backbends with breath awareness, and all forward bends and twists are most effective for reducing excess Pitta. Hip opening (Warrior II) are less pitta provoking than hip closed (Warrior I). Standing forward folds are good but sitting are even better. Pitta types should limit the time in headstand and armstand positions. Shoulderstands are good especially with support. Calming, centering, relaxing, sitting floor poses stimulate a parasympathetic response in the body and mind. Practicing Savasana for 20-30 minutes can help pacify Pitta if practiced in a relaxed way.

The Kapha time of year is winter and is marked by cold, wet, slow qualities. Kapha type individuals are most challenged by getting started, but with perseverance they can establish a disciplined practice that will transform their life experience. During this time of year we should practice in an energetic way. Start small and stay committed. When a Kapha practices energetically they are usually not exceeding their capacity. This is the time of year to benefit from building strength slowly but steadily with standing poses, headstands, all inverted poses, and backbends. Vigorous activity reduces excess Kapha or lethargy. Headstands and handstands are especially good for reducing Kapha and should be practiced carefully when excess weight is involved. When there is excess body weight, first strengthen the shoulders, arms and legs, then master the armstands and shoulderstands. Avoid putting excess weight on the head in the headstands until the upper body has been strengthened. Since forward bends increase Kapha, hold these postures for a shorter time.

I find it useful to think about what practices and poses are most beneficial during a particular season or energetic effect that is happening in the body. Each dosha tends to seek its own energy rather than moving toward balance. So if you’re Kapha by nature, you don’t like to exercise. If your Pitta, you are likely addicted to the ass-kicking workout. If you’re vata, you can’t hold still, in your practice or life.

Good Yoga Book.

Actually it’s simple and easy to stop smoking.

Many people find it difficult and are unable to quit because they don’t know how to invoke cooperation from their subconscious mind, how to harness that power in their everyday lives and so become the individual they want to be. By practicing yoga and self-hypnosis, we can find joy and pleasure that within days to weeks will empower an individual to quit smoking and remain a nonsmoker for the rest of his or her life.

In his second yoga sutra, Patanjali defines yoga as the “conscious process of gaining mastery over the mind”. By practicing self-hypnosis, asanaspranayamaskriyas and meditation, we develop awareness of our body, breathing and thoughts. This awareness awakens inner knowledge and wisdom that helps us better know ourselves. Thus we gain mastery over our mind and learn how to use this power towards helping the individual locate a healthier, happier lifestyle. We become instinctively more health-conscious, more aware of what we do and what we eat. We develop a powerful inner drive to do things that are good for our health and avoid things that are harmful. Try out exipure.

https://youtu.be/Kw8VHyKL4Do

To quit smoking through yoga and self-hypnosis, I have developed a simple, practical and effective method anyone can try.

There are three steps:

1) “Positive thinking brings me what I wish”

mudras in yoga therapyMany find it difficult to quit because they already believe it is difficult to quit: a self-fulfilling (or unfulfilling) prophecy. They find themselves unable to do it, therefore they are unable to do it: “As you think, so you become.”

By practicing this method of self-hypnosis I have developed, an individual develops a strong positive attitude that you can in fact live the life you would like, you can become a nonsmoker and it is easy for you to do this.

Here’s the exercise to practice:

In the morning when you wake up (or any time you wake up) as you open your eyes and before getting out of bed, please repeat this sentence: “Positive thinking brings me what I wish” 20 times in your mind. Then get out of bed. In this state, there is now a good communication flow with the subconscious and so useful suggestions and ideas will imprint more easily onto the subconscious mind. Repeat this sentence sometimes during the day, with an attitude of joy and pleasure, particularly any time a negative thought or temptation arrives that is connected to smoking. This sentence can also be repeated during self-hypnosis, asanas and after pranayamas and meditation. Visit vaprzon.

2) Imagined scenarios, ‘imaginations’

The next, equally important step is picturing yourself as a nonsmoker in certain places and situations. This is how ikaria lean belly juice works.

Many unwanted habits are programmed, deeply rooted in the subconscious mind and repeat themselves in a destructive cyclical pattern. These habits can be deprogrammed by the power of positive auto suggestions and also by what I call “imaginations”.

Here are some examples to practice in addition to the imaginations you may want to develop for yourself.

  • Imagine it is the morning and you are having breakfast, drinking tea or coffee: You feel good that you are a nonsmoker.
  • Imagine it is after your meal and feel good that you are a nonsmoker.
  • Imagine you are working with a computer and you are a nonsmoker.
  • Imagine you are making an important decision and you are a nonsmoker.
  • Imagine you are talking with your relatives, friends or colleagues and you are a nonsmoker.
  • Imagine you are waiting for a friend who is already late and you are a nonsmoker.
  • Imagine you are having a walk and you feel fresh and energetic. You feel good that in the last few days you didn’t smoke at all.
  • Imagine you are climbing up a hill or mountain and feeling strong and energetic. You realize your lungs feel clear and healthy because you did not smoke for weeks.
  • Imagine you are laughing, recognizing that your lungs are clear because for many months you did not smoke.
  • Imagine in general about yourself that you are very healthy and a non-smoking person.

In addition to practicing these imaginations during self-hypnosis, they can also be practiced during asanas and after pranayamas and meditation. They are also effective when practiced after waking up from sleep or before getting out of bed.

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budgets are so clean

I didn’t it know when I began, but it turns out that being on a clean diet while you work on your budget and business plan can be very therapeutic.  Even if sometimes the numbers are swimming around in my head.  I am spending this week hunkered down at my desk making a plan for 2013 and beyond while on a dietary and mental cleanse.  It’s a necessary evil and one I haven’t really spent enough time on to date.  I have found owning a business to be like being on a roller coaster in winter-time.  Sometimes it’s exhilarating like going over that first big hill.  Sometimes you get hit in the face with sleet and are freezing your ass off wondering when the ride will end or just slow down at least.

I’m sure that the things I’m learning all business owners before me have learned.  I have even learned some of these lessons on a much smaller scale as a manager of my own life.  Yet, these lessons are an all consuming part of my life right now.  I must share them.

I have probably spent 20 hours working on my business plan so far. When I got approved for my small business loan my loan officer said it was one of the biggest reasons for my approval.

It’s over 40 pages long and it’s such a therapeutic and necessary process.  I’m grateful that I’ve been able to find the space for this project.  I’ve found ideas popping into my head all over the place.  Sure, part of me might prefer to do and teach yoga all day and not worry about the big picture.  But that is a small part of me.  Everyone wants that.  Running a business well and making it successful has become the ultimate problem to solve in my life.  I guess I enjoy a challenge. For healthy dietary tips visit https://www.firstpost.com/health/phenq-reviews-what-is-the-truth-behind-this-fat-burners-fame-10753581.html.

My budget has been a big part of this and I honestly hadn’t found the time to improve it since it’s original creation.  I’ve updated month to month with what’s happened, I just didn’t have very good projections moving forward and it was hard to have them.  How could I really know? My projections were based on “I’ve got to get a loan and make this look good” mind not “holy crap this is reality” mind.  I’ve been hit over and over again by expenses that I thought I’d budgeted for but hadn’t.  I had to learn how to budget for large recurring expenses on a monthly, quarterly, yearly basis like rent, insurance, and taxes and for non-recurring expenses like getting a locksmith and equipment costs. I highly suggest to click here to get the best tips on budgeting.

Anyhow. It’s inspired me to start looking at my life 3-5 years out. And to write down some goals somewhere. And I’ve already learned how easy it is to bury your head in the sand. We do it with our businesses, personal finances, and personal lives. Don’t do it! Have you done your planning for 2013? If not now, when? Learn anything? Not a goal setter?

PS. As you can see, my blog is evolving to be more aligned with my current passions and reality of yoga, health, running a business, inspiration and fun. Stay tuned for the changes and evolution if so inclined 🙂 -Rox

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This week in yoga land…

More like, the last two months in yoga land have been busy, exhausting, and growth inducing, per usual. Anyone else feel ready for some down time? I’m preparing for my semi-annual cleansing phase where I reset, eat well, give up beer and cheese, and get lots of rest. One of my favorite green things to do is shop at the SLO Co-op and bring my own containers to fill with dried goods. Did someone say zero waste? That’s right, you’re welcome mother earth.

I’ve been on the road more than home lately.

I took a trip to Detroit where I practiced Bikram inspired yoga and was grateful that someone is bringing the yoga to Downriver, Detroit!  Yoga for Peace was a sweet space with great ladies running the show.

I attended Yoga Journal Estes Park and got to be inspired by the Rockies, Elk, Shiva Rea, Rod Stryker, David Swenson, and Sarah Powers in my little 2 x 6 space. Ah, aren’t we lucky to practice in so much space in SLO?

I visited Yosemite for the first time and fell in love with some trees and fresh air. It changed my life.  I can’t believe it took me 8 years to go there and I can’t believe people who live in California aren’t there every weekend. However, as seen here you can easily start your online yoga classes and stay healthy at home. Visit Orlandomagazine.com/.

And lastly, not to fret, my home practice and teaching have been feeling great.  Even my cat soda has taken up the yin yoga practice.   I hope you find some time to practice laying like soda cat as we transition to fall.

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I love the outdoors

More like, the last two months in yoga land have been busy, exhausting, and growth inducing, per usual. Anyone else feel ready for some down time? I’m preparing for my semi-annual cleansing phase where I reset, eat well, give up beer and cheese, and get lots of rest. One of my favorite green things to do is shop at the SLO Co-op and bring my own containers to fill with dried goods. Did someone say zero waste? That’s right, you’re welcome mother earth.

I’ve been on the road more than home lately.

I took a trip to Detroit where I practiced Bikram inspired yoga and was grateful that someone is bringing the yoga to Downriver, Detroit!  Yoga for Peace was a sweet space with great ladies running the show.

I attended Yoga Journal Estes Park and got to be inspired by the Rockies, Elk, Shiva Rea, Rod Stryker, David Swenson, and Sarah Powers in my little 2 x 6 space. Ah, aren’t we lucky to practice in so much space in SLO?

I visited Yosemite for the first time and fell in love with some trees and fresh air. It changed my life.  I can’t believe it took me 8 years to go there and I can’t believe people who live in California aren’t there every weekend. However, as seen here you can easily start your online yoga classes and stay healthy at home.

And lastly, not to fret, my home practice and teaching have been feeling great.  Even my cat soda has taken up the yin yoga practice.   I hope you find some time to practice laying like soda cat as we transition to fall.

When most people think of exercise, they typically think of hitting the indoor gym. While that may seem like the only practical option during the cold, snowy winter months, or during the blistering heat of summer, there is overwhelming evidence that exercising outdoors, otherwise referred to as green exercise, is better for you – both physically and mentally. Read more about biofit healthy benefits.

This idea isn’t new, in fact, the healing power of nature, from the Latin: vis medicatrix naturae is one of the guiding principles of Hippocratic medicine and evolutionary biology and viewed as an essential factor in maintaining and restoring one’s health. [14]

Movement outdoors is intrinsically tied to our humanity. For 99% of human history, not only have we lived off the land and sought nature for basic survival and health, but also for pleasure and physical activity too. [1] 



BENEFIT #1: YOU’LL BOOST YOUR IMMUNE SYSTEM

Take the opportunity to go outside to train. Research shows that the percentage of green space in one’s environment has a positive association with health. Check out the latest Revitaa pro reviews.

Being in nature is a great way to give your immune system a boost. Your body behaves differently when you’re in nature, and acts as a natural stimulus for your body to protect itself from disease. Green exercise is used to describe the additional effects of exercise outdoors over and above the physical activity act itself. [3] 

Research tells us the impact that fresh air, grass, trees and the colours of the natural environment have on mental health and physical well-being. [4] 

Other research highlights that an average of 30 minutes spent in nature leads to increased physical activity and lower prevalence of high blood pressure and depression. [5] 


RELATED: Exercise and the Gut Microbiome


BENEFIT #2: YOU’LL GET A BURST OF VITAMIN D

Yes, going for some exercise in the sun is an excellent way to get some Vitamin D. [6] 

It’s one reason why people who seem to spend so much time outdoors appear to be so healthy. Every time the sun is shining and hitting exposed skin on your body, it’s triggering your body to produce more Vitamin D. Bear in mind that if you live north of San Francisco, California, or south of Melbourne, Australia, then you will not get adequate Vitamin D exposure during winter.

Vitamin D deficiency is increasingly common, especially in young children, the elderly, and people who live in the northern hemisphere. 

Deficiency can lead to brittle bones, osteoporosis, and the bone disorder called rickets. Deficiency has also been linked to an increased risk of autoimmune diseases, increased cancer risk, metabolic syndrome, heart disease and depression. [7] 

BENEFIT #3: YOU’LL BURN MORE CALORIES

Performing the same exercise outdoors is better for you than doing the same activity indoors. That may sound counter-intuitive – how is that possible? – until you consider that working out in a climate-controlled environment does not supply the same stress to your body as working out in an environment that has high (or cold) temperatures and changing terrain which affects gait [9].

Research from the University of Exeter has found that road runners burn more calories when running at the same speed than treadmill runners, mainly because of the wind resistance they encounter [8]. 


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Top 5 Nutrition Books

Are you a carnivore, herbivore, or something in between? What do you take into consideration when deciding how to fuel your body? I have been reading nutrition and health books since I was old enough to do the grapevine in the Michigan State Rec Center step aerobics classes. If only I were cool enough back then to wear leg warmers. After reading every popular book under the sun, and even going so far as reading enormous nutrition text books, I thought I’d share my top 5 diet and nutrition books to date. I don’t exactly follow any books to a T, but I do think they have something useful to share. If you have some faves I’d love to hear them too. If you suffer from hearing loss conditions make sure you learn how to deal with it by reading thes best appetite suppressant pills.

  1. The China Study by T Colin Campbell.  I doubt the science behind it is bulletproof, but I like that it’s based on a large scale, actual study, of real people.  It is labeled “The Most Comprehensive Study of Nutrition Ever Conducted”.  It is an interesting, albeit thick read, and has over 1200 positive reviews on Amazon.com.
  2. Healthy to 100 by John Robbins.  This book studies four very different cultures that have the distinction of producing some of the world’s healthiest and oldest people.  He asks the question, “What are they doing right?”.  He references the China Study and summarizes it well.  A good read with practical tips everyone can use.  My man friends favorite assertion from the book is that you’re better off being loved, eating a crappy diet, not being active, and smoking than you are being unloved, eating well, exercising, and not smoking!  Intriguing, I know. Learn more about java burn.
  3. An Ayurveda Book.  Ayurveda is yoga’s sister science and it’s mostly focused on healing the body with nutrition and simple personal care practices.  Although some of the teachings seem old, out of date, strange or difficult to follow, I like that it’s based on my personal type, it feels easy to follow once you give it a go, and it’s based on whole, simple foods.  My top 3 in this category:  The Yoga Body Diet by John Doulliard is an easy, simplified version of Ayurveda. I like his other book the 3 Season Diet because eating seasonally just makes sense.  I also like Ayurveda: The Science of Self Healing by Vasant Lad. These are Best semen volume pills.
  4. The Veganomicon.  Ok.  It’s not a diet book but it’s a damn fine cookbook dedicated to all things veggie.  I don’t think veganism is for many people, but we could all benefit from having more veggies in our life.  Yes, I mean you.  How close are you to 5-10 services a day? Improve your dietary results with these tea burn reviews.
  5. Other interesting reads that I’ve enjoyed and haven’t thrown away, although they aren’t my main squeezes:  Food Rules by Michael Pollan for some common sense inspiration; The Paleo Solution & The 4 Hour Body for those who enjoy focusing on performance and aren’t partial to whole grains;  The Engine 2 Diet is a simple instructional manual created by a Texan triathlete firefighter; Staying Healthy with the Seasons, Staying Healthy With Nutrition, and The Detox Diet by Elson Haas are all good basic nutrition books.
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Why Does Yoga Feel So Good?

I’m a junkie. A Prana Flow Vinyasa Yoga Junkie. This article from Rod Stryker proposes that other styles of yoga bring different, deeper benefits. Will I be able to slow it down enough to feel those benefits? Hmmmm….Will you?

There are a dizzying number of styles and approaches to yoga these days, but all of them are effective especially if you have the right equipment from youryogashop.co.uk. Some involve resting in simple supported postures in quiet, candlelit rooms. Others push students to the edge of their physical capacity or are done to the beat of loud, rhythmic music. Some focus on physical alignment, while others offer a heart-centered approach. There is so much variety that describing them all is impossible, learn more about proven dietary supplement.

Different in tone and substance as the various yoga goa styles might be, they share one quality that inspires people to practice them: They work. Put simply, you feel better when you walk out of class than when you walked in. The question is, why? Better yet, how does yoga work? As you’ve probably heard, one reason asana leaves you feeling so good is that it activates your parasympathetic nervous system, thanks to two elements that almost all asana practices have in common—the lengthening and strengthening of musculature and calm, even breathing. Start your yoga class streaming to stay healthy and keep your mind grounded.

The parasympathetic is the part of your nervous system that slows you down—it’s responsible for telling your muscles to relax, improving your digestion and assimilation, boosting immunity, and helping you sleep better. It also normalizes your blood pressure and lowers your heart rate. The parasympathetic nervous system counteracts many stress-related symptoms and the negative by-products of our modern, fast-paced, high-output lives. Check out more about resurge supplement if you are interested on practicing yoga daily and get healthy.

But the truth is that much of the yoga being practiced these days doesn’t do as much for the parasympathetic nervous system as you might think. To build your parasympathetic nervous system, you need to do poses that encourage deep relaxation, such as forward bends and hip openers; do fewer standing poses; and do more sitting, supine, and prone postures as well as inversions. You also need to hold poses longer, as you would in restorative yoga, and dedicate longer periods of time to developing slow and complete breathing. Vigorous vinyasa, backbends, handstands, and arm balances are powerful and beneficial, but they don’t stimulate your parasympathetic nervous system as much as the practices listed previously. So if the positive changes you gain from yoga can’t be entirely credited to its impact on your nervous system, what is helping you feel and live better? The answer is life force. Almost all styles of hatha yoga increase the flow of prana, or life force, in your body. Make sure you read the latest blood boost formula reviews.

Yoga, like the science of acupuncture, or tai chi and qi gong, is based on prana (referred to as chi in the Chinese arts and sciences). These disciplines see prana as the essential force that sustains everything. Yogis went a step further, prescribing the intelligent use of prana as the key to facilitating spiritual awakening. “Having known the origin…and the physical existence of prana, one achieves immortality,” says the Prasna Upanishad. In other words, the aim of life (and practice) is realized through the skillful use of prana.

Read the rest of the article at yogajournal.com.

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A *Bhujapidasana Class

visvamitrasana

get a little funky with visvamitrasana

What the heck is that word, bhujapidasana, you might be wondering? It means “shoulder pressing pose”. I taught a class focused on it this week from a sequence I got from Shiva Rea (surprise, surprise) back in 2009. I was taught the sequence back then, ignored it because it scared me, and have recently re-discovered it. Like shopping in your own closet, shopping in your own yoga library can be quite fruitful. I’ve been so inspired by my students willingness to play with it this week. While teaching it I realized just how much I was letting my own perceived limitations of my abilities get in my way of sharing really fun, inspiring, albeit challenging yoga. I must admit too that part of my resistance to teaching this was that it’s just plain HARD to practice on a regular basis when you have a demanding full-time job. I’m the first to recognize that!  I’m thankful I have the space to dedicate more time to my practice now and may we all be appreciative for the moments we get to spend on the mat.

So, here is the class sequence. I share it in hopes that my students who’ve practiced it with me might try to play on their own. I would not recommend teaching it without having practiced it quite a bit to get the flow and transitions. As with all yoga practices, omit what doesn’t work for you, or make modifications, be smart, be nice to yourself, listen to your body. I tried to be clear about my modifications. I tried to include English translations of poses but if you don’t know the poses by name, you can look them up at Yoga Journal’s Pose Finder. It’s a great little resource.  I found a great article from Shiva on one of the peak poses in this practice, Visvamitrasana and she talks about how it has related to her surfing.  There is also a video from Jason Crandell teaching the pose with progressions.  Thanks for keeping me inspired my student friends & Shiva!

Bhujapidasana Sequence

Surya Namaskar A 3-5x
Surya Namaskar B 3-5x
Core Cultivation

Standing side waist opening
Mulasana (yogic squat) w/pulsation
Padangusthasana (forward fold w/toes)
Connecting Vinyasa

Ardho Mukha Svanasana (Down Dog) to
Virabhadrasana I (Warrior I) to
Vira II (Warrior II w/shoulder opening) to
Parsva Vira II (reverse warrior)
Utthita Parsvokonasana (extended side angle w/optional bind)
Vira II
Connecting Vinyasa w/Cobra pulsations as backbend
Repeat other leg w/connecting vinyasa, end at top of mat

Standing Anahatasana (standing backbend)
Forward fold / yogic squat
Bhujapidasana Prep to Bhujapidasana
(first in forward fold with shoulders squeezed by knees, web of hands holding back of heels, to optional twisting with shoulder opening, to optional bird of paradise to full shoulder pressing pose w/both arms bound)
Padahastasana (gorilla pose, forward fold with hands under feet, palms face up)
Connecting Vinyasa

Prasarita Padottanasana A (wide forward fold with arms at right angles) to
Malasana (yogic squat, standing with side opening) to
Prasarita Padottanasana C (wide forward fold with shoulder opening)
Connecting Vinyasa w/ Dhanurasana as backbend (bow pose)

Parighasana (gate or side opening pose w/arm pulsations) to
Ardha Ustrasana (half camel) to
Visvamitrasana Prep to (low lunge, hands inside foot, shoulder under front leg, to turn back foot in take outer edge of foot with hand, extend half or full visvamitrasana or visvamitra’s pose) to
Eka Pada Koundinyasana
Connecting Vinyasa to other side to

Urdhva Dhanurasana (wheel)
Setu Bandasana (bridge)
Supta Padanghusthasana (supine leg extensions with strap)
Baddha Konasana (butterfly)
Salamba Sarvangasana (shoulderstand series)
Matsyasana (fish pose)

xxxoxoxoxoxo  -Roxy

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