I have a very dear friend who is struggling with insomnia. She is not alone as many people struggle to get enough quality sleep. Our sleep is so important to our bodies’ overall function and well-being, it can really zap you when you’re not getting it. There are all kinds of advice tidbits out there about limiting caffeine, not watching TV before bed, chamomile tea, etc… Trying to do it the natural old-fashioned way can be challenging when there are so many pills available to do the trick. For those of you committed to/interested in getting some Zzzz’s au natural, here are some yoga stretches and breathing exercises to add to your sleep toolkit. Please note these are really for the people who are tired at night, but find their mind is racing, thinking about the next day, etc…vs. those folks who have a lot of excess energy that they need to get rid of before bed (a future post for them). Enjoy and sleep well…

• Focused Breath - Breathing is really the key to calming your nervous system and easing into sleep. We want to do a focused breath, where you are just watching your breath - not trying to change it too much. Sit comfortably on the floor or in a straight-back chair. Breathe in and out through the nose and just observe your breath. Watch how your belly lifts and your ribs expand gently on your inhale and fall back on your exhale. As other thoughts come into your mind, release them and bring your attention back to your breath. As you do the follow stretches, continue to stay focused on your breathing.

• Seated Cat/Cow - Sitting tall, with your shoulders over the hips, ears over the collar bones, as you inhale gently lift your sternum and arch your back. As you exhale, reverse the movement, rounding your back, drawing the belly towards the spine. Continue moving with your breath 6-8 times each way. Remember to keep the shoulders down as you move and maintain a pretty slow, deliberate pace. You can also do this stretch on all 4’s (hands and knees) - just make sure your hands are under your shoulders and knees under your hips.

• Childs Pose - From all 4’s, rest your hips back over your heels and rest your forehead to the floor if it goes there comfortably. If not, place a small pillow in front of you to rest the forehead there. Allow your arms to rest along your sides, or overhead with hands on the floor. Breathe and stay as long as your body is comfortable. Childs Pose is great for relieving anxiety, calming a racing mind, and reducing stress.

• Forward Fold - For this one, you’ll want to move to the floor. Let your legs come out to a comfortable V. If you feel any discomfort here, place a small pillow underneath your hips which should help make this more comfortable. Your legs can be bent or straight, but don’t lock the knees. Take a full inhale lifting the spine and as you exhale, hinge at the hips and come forward, resting your hands or forearms on the floor in front of you. Continue to use your breath, and with each exhale, relaxing a bit more into your stretch. Hold and breathe for 8 breaths.

• Recline Twist - Lie on your back with your feet flat on the floor, legs bent. Extend your arms out to shoulder level, resting on the floor. Inhale and as you exhale, allow your legs to rest over to the right side. You want the legs to be resting on the floor - so if they’re in mid-air, draw the legs farther away from you so that they can rest. Stay and breathe 6-8 breaths, come back to center and switch sides. Twists help us release toxins by helping to move along our lymphatic fluid. They also calm our nervous system and help that racing, to-do list mind take it easy.

• 2:1 Breath - Finally, breathing is so important, we’ll do two different exercises. With this one, we want to make our exhale twice as long as our inhale. Begin by watching your breath and noticing the length of both your inhale and exhale. Maybe count to yourself. Then, as you exhale, allow that breath to linger and be longer than the breath in. You want to continue breathing comfortably, and never force a longer breath than you can do. Continue for 10-12 breaths.

Note from YogaXogaGirl: I’ve been reading more and more about Laughter Yoga, but this article caught my eye, as it shares different kinds of laughs we can all try…(maybe I’ll get us laughing in class soon…)

(from www.NaturalNews.com) “Ho ho, ha ha ha,” students in a fitness class at the University of Michigan Health System chant repeatedly while clapping their hands and walking around the room. They’re just getting warmed up; in the next half-hour, they will stretch their muscles and work on breathing exercises. They’ll also laugh for most of the 30 minutes, from self-conscious giggles to uninhibited belly laughs. All in the name of fitness.

This is a “laughter yoga” course, part of a growing trend in parts of the United States, India and other countries. The students are re-learning something children already know instinctively: that laughter makes you feel better.

“Kids laugh about 400 times a day, and adults only about 15,” notes Barb Fisher, a certified laughter yoga leader and the instructor of this class offered by the U-M Health System’s MFit health promotion division. “Laughter is a gift that has been given to us to make us feel better.”

Fisher teaches her students that not only is it fun to laugh, but that laughter yoga (also known as hasya yoga) can provide many health benefits:

* Help to reduce stress

* Enhance the immune system

* Strengthen cardiovascular functions

* Oxygenate the body by boosting the respiratory system

* Improve circulation

* Tone muscles

* Help with digestion and constipation

Even with all of these health benefits, though, laughter yoga shouldn’t replace other types of aerobic and weight-bearing exercises.

“Studies have shown that 20 seconds of a good, hard belly laugh is worth three minutes on the rowing machine,” Fisher says. “However, that does not mean we want to stop doing all other exercises. It means that incorporating laughter yoga can add to the benefits we see from our regular exercise routine.”

Like more traditional fitness classes, laughter yoga requires a warm-up period. Since students can’t necessarily start a class prepared to break out into deep laughter, they begin with the clapping and chanting mentioned above. Then they perform breathing exercises, followed by stretches and laughing games.

As developed by laughter yoga creator Madan Kataria, a family physician from India, these laughing exercises can include many varieties, such as:

* Hearty laughter: Laughter by raising both the arms in the sky with the head tilted a little backwards.

* Greeting laughter: Joining both the hands and shaking hands with at least four or five people in the group.

* Appreciation laughter: Join your pointing finger with the thumb to make a small circle while making gestures as if you are appreciating your group members and laughing simultaneously.

* Milk shake laughter: Hold and mix two imaginary glasses of milk or coffee and pour the milk from one glass into the other by chanting “Aeee….,” and then pour it back into the first glass by chanting “Aeee…” Then, everyone laughs while making a gesture as if they are drinking milk.

The students in Fisher’s class have discovered the mental and physical benefits of these and other laughter exercises.

“The biggest effect that I’ve gotten from laughter yoga is what it’s done for me mentally, and that it has lightened up my day and my week,” says Deborah Slosberg. “I also think it has improved my breathing.”

“It gives me a relaxed feeling, and yet I actually feel like I worked out,” says Ann Twork. “You get back some of the child in you.”

For more information, visit these Web sites:

U-M Health System’s MFit: (http://www.med.umich.edu/mfit/index.htm)

What is laughter yoga? ((http://www.laughteryoga.org/about-laugh…)

Laughter yoga 101: (http://www.laughteryoga.us/laughter-yoga.php)

Laughter yoga training and certification: ((http://www.laughteryoga.org/certified-l…)

Yoga Journal article: (http://www.yogajournal.com/lifestyle/298)

U-M Health Topics A-Z — Humor therapy: ((http://health.med.umich.edu/healthconte…)

It has been know for years that laughter can heal people. Maybe that is why we all love to be around people who make us laugh, they make us feel good.

Sources:

University of Michigan Health System
(http://www2.med.umich.edu/prmc/media/relarch.cfm)

Newswise
((http://www.newswise.com:80/articles/vie…)

About the author

Leslee Dru Browning is a 6th generation Medical Herbalist & Nutritionist from the ancestral line of Patty Bartlett Sessions; Pioneer Mid-Wife & Herbalist. Leslee practiced Medical Herbalism and Nutritional Healing for over 25 years and specialized in Cancer Wellness along with Chronic Illness. She now devotes her career to teaching people, through her writing, about Natural Healing from An Herbal Perspective.

As a wellness junkie who once majored in Fashion Merchandising (I know, you’d never know it now - I’m pretty much in yoga gear all week long), I do like to shop…Although it can be a bit challenging… Whether it’s looking for eco-friendly fabrics that don’t break my budget, or painstakingly reading the labels of cosmetics, skincare, toiletries to minimize the chemicals that I knowingly expose myself to - it can be very daunting!

So, when I find a product that works in a healthy and/or eco-friendly way, I’m telling you all about it, along with links so that you can learn more and get yours if you like. Just to let you know, I have no relationship or partnership with any of these companies - I just wanted to spread the word so that more people are introduced to their products…

My first find is Priti Nail Polish and Soy Polish Remover. These nail polishes are DBP, toulene and formaldehyde-free…a safer alternative to regular nail polish ($12.50 each). A lot of the marketing messages I’ve read about these polishes say they’re safe for expectant moms. (Even though I’m not an expectant mom, I’d gladly choose the healthier non-toxic path to pretty feet.) The polishes go on great and definitely have less odor than typical polish.

The Soy-based polish remover contains no petroleum ingredients, readily biodegradable and non-toxic ($22.50). I really like this remover, and you don’t use very much - one cottonball took care of all 10 of my toes…

Where to get the goods? I ordered mine from:

www.theycatalog.com The Y Catalog - 10% of your purchases go to a variety of charities.

Also available at www.beautyhabit.com

So my last post was about resting…given the time between then and now, you’d think I’ve been kicking back with a cup of tea and an eye pillow (maybe not together), perfecting this resting? Well…I wish that were true. I am happy to report that I’m finding my summer rhythm - fewer classes, more pockets of time where I’m able to do other things besides yoga - time for me, time with those I care about, time just to explore and learn.

When I first started my yoga business, everything in my life was integrated - business, home, family… so I’d teach a class, stop by the store for groceries, throw in a load of laundry when I got home and scratch off more to-do’s for my business, etc. While that might seem efficient, for someone who tends to always be thinking, planning, analyzing - it was too much! I was ALWAYS on, always thinking…

So, I’m trying something new - I’m adding structure, you might say… I’m very fortunate that with my class schedule this summer, I’ll have more active “work” days and less active “me” days…I know that doesn’t work for everyone - but for me, it’s freeing — instead of having this load of to-do’s, should do’s, should have already done’s in my head - I address what I need to for today and move the rest to the appropriate day in the future…

In yoga, you might think of it as focusing on fewer poses - spending more time in those - enjoying them, being completely focused on the pose you’re in. Slowing down, breathing…knowing that the “easy”, more restorative poses - are not so easy - as our mind wanders and resists being still & quiet.

As I’m trying this new weekly routine…what’s happening is that I’m left with space, actual pockets of free time - which I don’t always know what to do with…but that’s a good thing…my hope is to spend the summer - enjoying those free spaces of time - and resisting filling them up with more activity…it’s not easy…but I really believe it’s in those spaces - those quiet, still times that we’re rejuvenated, strengthened, inspired.

What about you? Share with us your stories of rest…

After 3 days straight of 6 a.m. classes, I came away with two things: 1) I can only do wee hour morning yoga when it’s an awesome opportunity (which this was) and 2) that I needed a serious REST. Now I had two days in front of me with no commitments, no teaching, no household chores that couldn’t wait, and it was still very difficult to actually rest - and not jump to the next thing, the next project, the next anything.

I started to think about this in terms of a yoga class. We often approach the resting poses in yoga (childs pose, corpse pose, mountain pose, downward dog [sometimes]) as necessary transitions - little breaks we should/must take before we get to the meatier, more challenging poses…I see this in my students and admittedly, I see it in myself. Resting, calming poses have so many benefits for us - they refresh and restore us, they “fill up our cup” so that we’re in a better position for the working, standing, stretching we do on and off the yoga mat. These poses tend to be difficult for us, in a mental difficulty way.

In our world that seems to value busyness, output, results, activity - it’s hard for us to say “I had a really great rest today” or “I spent an hour being still and letting go…” - who dares to say these things? I do have a few brave students who come in to class jokingly asking that we hold relaxation pose or corpse pose the entire hour - of course, it’s said in jest, but not really…they are just admitting what we all really need - REST!

So where I am going with this? I’m posing a challenge to anyone stumbling across this post to move intentionally in the direction of REST. Here are a few ideas for you & me (as I’m right there with you):

• In your yoga class or practice, pay as much (maybe more) attention and focus on the resting, calming poses - childs pose, forward folds, relaxation time, mountain pose. Allow yourself to really savor resting, breathing.
• Start small and set aside (schedule in into your planner, pda if you have to) time to be still and quiet and away from the day’s demands. Start with 5 minutes and increase it as you’re able.
• Allow yourself to say no to good things to avoid cramming every minute of your day with activity. If this is not under your control during the workday, practice leaving time open for you on nights and weekends. Make it your mission to discover pockets of time that can be just yours.
• Find some activity that “fills your cup” and find time for it regularly- it might be a good book and cup of tea, an invigorating run, a daily walk outside, or an ever-changing yoga practice that matches what you need that moment. You decide what it is - and just make time for it…just like you would the important meeting at the office, the kids’ games & lessons, etc.
• Give yourself a break — we’re trying to undo years of programming here…where more is better and the answer to “How are you?” should be “We’re so BUSY” — so, allow yourself to take baby steps here…otherwise, resting and rejuvenating will just become one more checkbox in our Get It Done World…We definitely don’t want that….

About a month or so ago, I purchased an inversion table, and have been spending at least 5-10 minutes every day inverted. So far, I’ve noticed that I’m sleeping better, have more energy and my neck & shoulders (where I hold tension - and suffered a shoulder injury last fall) are feeling great. Another interesting side effect is that I’m fairly certain that the hairs on my head are growing faster…which makes sense (more circulation and blood flow to hair follicles, etc.)

I was so excited to hear from my yoga clients that Good Morning America had a segment this past Friday that included a review of the Teeter Inversion Table (which is the brand that I now share my office with). To see the details, go to: http://abcnews.go.com/GMA/Springtime/story?id=4721108 It received an A- by the reviewer.

Inverting has a ton of health benefits, and you don’t have to be completely upside-down to enjoy these benefits. Here are just a few:

• Reduces back pain
• Relieves stress
• Improves circulation & lymph flow
• Increases oxygen to the brain
• Reduces the effects of aging (helps you keep your height, decongests internal organs, etc.)

Anyway - I’m loving the inversion table - and working up to being completely upside-down. Right now, I’m hanging at about a 45 degree angle and it feels great…For more information on the brand we purchased and FAQs on inverting, go to: www.teeterhangups.com

Well, better go - time to hang upside down…

Signed,

wellness junkie/inversion convert/yogaxoga girl

So this is a term that is likely new to most folks, except my students and those who have purchased my DVD (thank you!). When I tell people that I teach Demystified Yoga, I usually get one of two reactions. The first is, “Why does yoga need to be demystified?” and the second is a look of confusion: “What’s that?” So I’m taking a moment to explain what is Demystified Yoga and why I’ve felt the need to demystify yoga.

When I first started attending yoga classes, I loved the movements, the breathing, the general feeling of stress and worries begone - but I wasn’t comfortable with the more yoga-esque aspects of the class.  I’ll explain.  When the teacher would only announce poses in Sanskrit, I found myself looking around to the more seasoned students for a clue as to what to do.  Also, the imagery was a bit out there for my taste…I didn’t really want to root my feet into the earth…standing tall, grounded toward my yoga mat would have been just fine. And, as a Christian, I found the philosophies shared/discussed by the teacher not aligned to my beliefs (more on that later).

Now, for quite awhile, I told myself that was ok.  I got so much out of the other elements of yoga, that I would just tune those other things out.  When we chanted some Sanskrit phrase, I’d sit in silence or pray. But after awhile of this, I felt a burning question within me: Why should I have to tune this stuff out? Yoga has so many benefits in the poses, breathing, concentration and meditation - why not extract those things from traditional yoga to create a class where the health benefits can be enjoyed without wondering, tuning out or getting distracting by the more traditional and spiritual aspects.  

 Now I know this is not a popular view. Yoga, in its entirety is very popular, very mainstream. However I must remain true to who I am, trusting there are others out there like me…who are looking for a safe place to relieve stress, stretch hamstrings, strengthen core muscles, improve balance, etc.  Everyone who attends a Demystified Yoga class or buys a DVD knows that this is what they’ll experience.  You don’t need to tune out subliminal messages, wonder what we’re chanting, or feel intimidated because you don’t speak Sanskrit.

So that’s what Demystified Yoga is NOT…here’s what it is….We identify and learn all of the poses by their English names.  We focus on the practical health benefits of the poses and breathing techniques. I’ll often give you tips on how you can do poses at home and throughout your week. We modify poses to fit every body and not just the young, tall, thin and flexible. We end every class in Relaxation time, about 5 minutes of stillness & peace.  

You’ll come away feeling stronger, calmer, clearer - ready for your day ahead. To learn more, go to www.yogaxoga.com.

Enjoy & be well…

As I fully admit - I’m a bit of a wellness junkie - antioxidants, healthy recipes, holistic therapies, you name it.  Sometimes it’s easy to jump on a trend - like eating 8 pistachios a day or meditating every morning and it’s just as easy to jump off the trend and on to the next thing - or worse yet, back to familiar, unhealthy habits. 

One healthy habit that I’ve been able to stick with is juicing.  Not only have I made this part of my routine, I find that I really crave these juices (and have been known to send my husband out for more bundles of kale & beets!) I seem to have more energy and feel better.  See my previous post on juicing for the basics.  Here I thought I’d share a couple of my favorite recipes.

Green Monster:

3-4 leaves of kale (with middle stem removed) [could use other dark leafy greens]

1 apple or pear

1 zucchini (small or half of a larger one)

1/2 cucumber

1-2 stalks of celery (juice this last as the strings get caught in the juicer blade)

Beet & Carrot Concoction:

1 beet quartered and peeled with tops and roots cut off

2 full-size carrots, tops cut off

1 apple or pear

quarter of lemon or lime without the rind

Even with the best intentions and habits, we can wake up from a night’s sleep feeling sore & stiff.  Perhaps, it’s an old pillow we need to say goodbye to, or sleep positions that if we were awake, we would never hold for 8 hours. Whatever the case, here are 5 stretches that you can do in the morning to shake off those morning aches and embrace the day.

• Knees to Chest - Upon waking, come on to your back and draw your knees in toward your chest.  You can hold on gently behind your thighs. Gently rock side to side and allow the back to sink into the bed.  Take a few full breaths. 
• Pelvic Tilt - Let the soles of your feet rest on the bed with your legs bent.  Inhale through your nose, and as you exhale, gently draw your belly button toward your spine, tilting the pelvis under.  This will also feel like the low back is coming in contact with the bed.  Repeat with your breath 6-10 times. Gently roll to one side and press yourself up to a seated position.
• Cat & Cow - come down to the floor on hands and knees, making a table with your body (shoulders over your wrists, and hips over your knees).  Inhale and gently arch the back and extend your sternum forward, exhale and round the back, drawing the belly toward the spine.  Continue with your breath 6-10 times.
• Spinal Balance - From hands & knees position, inhale and extend your right arm and left left away from your center. As you exhale, bring your arm & leg back to the floor. Repeat, switching sides. Try to keep your gaze toward the floor, keeping the neck in a neutral position. Repeat 6 times on each side and rest back to Child’s Pose.
• Sunflowers - Come to a standing position with your feet wider than shoulder width apart. Inhale and lift your arms overhead, exhale as you bend your knees and hinge the upper body forward, bringing the arms down with you.  Continue with your breath for 6-8 times. If you’re used to a more active yoga practice, instead of Sunflowers, you might try Sun Salutations (we call them Full Flows in my classes) where you’re moving through a series of poses at a comfortable pace.

Before you get going on your day, finish with at least a few minutes of stillness - either seated or lying down. Try to let your thoughts and plans for the day just set aside for this time.  Focus on your breath and let the mind & body rest. 

I’m not sure about you, but I’m definitely ready for spring or at least a springlike day once in a while. For those of you planning spring break or work trips, here are some yoga tips that travel with you.  

Before you go: 

Try to do a mini-class at home – even if it’s just breathing, some flowing movements like Cat & Cow, that’s great….You’ll be sitting for a long time.  At the airport, try not to sit – continue to move around, walking or doing standing bends (Flowing Chair, Side Stretches – who cares if you look silly? Your legs & back will thank you later).  

Once seated: 

• Deep abdominal or diaphragmatic breathing…sitting tall – back away from the back of the chair, feet flat on the floor. Feel your breath in the belly and lower rib cage.  Allow your shoulders and facial muscles to relax. Continue as long as you like - especially during any turbulence.
• Shoulder rolls & shrugs
• Neck tilt and stretch (right hand to left ear, drawing ear to shoulder, then turning to look down past your shoulder – then reverse) Hold each side for 6-8 breaths. 
• Side stretches – lengthening one arm toward the ceiling then the other – moving with your breath (Inhale to lengthen the arm, exhale to switch sides)
• Seated cat/cow – moving with your breath – inhale to cow, exhale to cat
• Forward fold – lengthening out over your lap, resting chest on legs, letting your head and arms dangle…breathing…
• Seated twist – both feet flat on the floor…resting right hand on outside of left leg, left hand on armrest…letting your twist come from your navel, twisting to the left…hold for 8-10 breaths – then reverse….

You’ll want to get up and move around every hour – walking the aisles or just standing in your row…additional options while standing:  

• Flowing Chair
• Side Stretches
• Mountain – standing tall – breathing  

After your flight:

Once you get to the hotel or your final destination, find a spot to put your legs up the wall or rest legs in the seat of a chair and breathe – this helps your circulation from sitting for so long….Try 5-10 minutes.  

Also, doing a mini-class to get your blood flowing would be good depending on what time you get there…if you’re going to sleep when you get there, I would just do the legs up the wall and then try a mini-class in the a.m. before your day starts…

Enjoy and happy, restful travels!