Opening the Hips to Ease Back Pain

by Buffy Owens

If you are among the estimated 60%-80% of adults who are afflicted with low back pain, you just might find some relief through Yoga Therapy. In fact, most therapist agree that the treatment of low back pain should focus on an individual's deficiencies such as - flexibility, muscular strength and muscular endurance of the various muscles around the pelvis and trunk.

"The beauty of yoga," says Rachel Krentzman, a Physical Therapist and co-founder of Embody Yoga and Physical Therapy Centers, "is that it improves our flexibility, increases our strength and endurance and enhances our ability to balance. All while learning to stay connected with the breath and our internal sensations." This awareness is crucial for both healing and staying injury free.

“Most individuals with back pain and disc herniation have tightness in one or more areas in the hips,“ says Rachel, a Physical Therapist and co-founder of Embody Yoga and Physical Therapy Centers. “The hip muscles attach to the pelvis and when they are tight, the alignment of the spine is directly affected.”

"Although each individual is unique in his or her therapeutic needs," Rachel says, "the following yoga postures are considered generally safe and effective for individuals with sub-acute or chronic conditions and are also recommended for general back health." That said, it is always recommended to have a private session with a qualified Yoga Therapist or consult with your doctor prior to beginning any new regimen.

1. Supta Padangusthasana:(Lengthens the hamstrings) Lie on your back and place a strap in the arch of the right foot. Bring the right leg up and extend the left leg out. Engage both thigh muscles and press out through the left inner heel. Make sure the bottom thigh does not roll out to the side. Instead move the inner knee towards the floor so that the knee and toes point directly upward. If the top knee is bent, move the leg further away from the head and engage the thigh muscles. Keep both hip bones level. You should feel the stretch in the hamstrings, behind the right thigh. If you feel the stretch in the buttock area, back off a little bit until the stretch moves out of the buttock and into the posterior thigh. Repeat on the other side and hold for six deep breaths.

2. Parvritta Supta Padangusthasana: (Lengthens the external rotators of the hip) Begin this in the same way as the asana above but hold the strap in the left hand. Take the leg across the body so that the heel of the right leg lines up with the right shoulder, but no further. Press up through the right heel as you bring the right buttock down toward the floor. Hold for three breaths and repeat on the left.

Hip Internal Rotation:(Increases internal rotation of the hip and stretches the psoas major, one of the hip flexors) Lie on your back with knees bent and feet together. Step the right leg out to the side and let the knee fall toward the floor. Make sure the thighbone and shinbone are perpendicular to one another. Cross the

left ankle over the right knee and allow the hip to come up off the floor. Strongly lift the POA toward the head and move the right thighbone away from the head. If there is any pain in the right knee, support it with a block. Hold for six deep breaths and repeat on the left.

Although yoga is in incredible resource for those with an injury, the average yoga teacher doesn't have much of a background in advanced anatomy or the time to address individual problems in a packed power yoga class.

So how do you find a therapist who is right for you?

First, ask for references from your yoga therapist and get details on her training, credentials and experience with yoga therapy.

Second, ask them about their working knowledge of poses to avoid and those that would help with your particular issues.

Third, book a private session. This will help you to get a feel for the working knowledge and style of the therapist and will help you to determine if you are ready for a gentle, therapy based class.

Finding Balance with Ayurveda

by Buffy Owens

Ayurveda is Sanskrit for ‘the knowledge of life or daily living’ and is considered one of the most ancient systems for preventative health and healing.

This ancient system of healthful living emphasizes the balance of our inner and outer worlds. “Anyone can draw from this ancient wisdom for a greater sense of life balance. says local Ayurvedic practitioner Shivani Jane of Being Bliss Yoga. We come from nature and when we honor the rhythms, seasonal cycles and maintain balance with the elements on the inside and the outside we can cultivate a harmonious relationship with life. In essence this is simply a daily practice of awareness and self-care.”

In particular the system emphasizes our digestive fire as the key to good health and immunity so it is vital to eat what you can digest, assimilate and eliminate with ease. But how do you know what is best for you?

The first step is to understand your personal constitution.“The nature of the universe was patterned from the 5 elements and their original six tastes," explains Shivani. These elements influence our body types, our physical and psychological traits and the cycles of our life. The 5 elements compose our body types and combine into the Three Doshas: Vata, Pitta and Kapha. We are usually a combination of two doshas and we are affected by our environment, lifestyle, season, daily activities, age and ancestry.”

Vata is composed of space and air.
When Vata is balanced a person is lively, creative and has burst of mental and physical energy. However, when there is too much ‘air’ in the system a person tends to experience anxiety, dry skin, constipation and loss of mental focus.

Pitta is composed of fire and water.
When Pitta is balanced a person is warm, friendly, disciplined, a good leader and has a sharp intellect. But, when there is an over abundance of fire a person may become compulsive, irritable and even suffer from indigestion or an inflammatory condition.

Kapha body types are composed of water and earth.
When Kapha is balanced a person is sweet, supportive and has a good retentive memory. If Kapha is out of balance then a person may experience sluggishness, weight gain and sinus congestion.

Overall well-being and striving for longevity depends on keeping your doshas balanced. Any imbalance can cause a state of unhealthiness or disease. Below are a few of Shivani’s simple daily practices for greater balance and well-being:

Simple practices for a life in balance.

1. Eat a Simple fresh, organic, whole-food diet of vegetables, grains and legumes.
2. Enjoy a cup of ginger tea before your meals to aid in digestion.
3. Nurture yourself with Nature daily.
4. Practice taking Pause throughout your day and allow something Self- revealing to happen for you.
5. Cultivate your state of Inner Harmony. Do not engage in conversation, activities or thoughts that disturb your peace.
6. Oil your feet nightly with Sesame oil. It is said to be a preventative to all disease.

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For Personal Guidance and Support Contact:
Shivani Jane
shivanijane@sbcglobal.net
www.beingblissyoga.com
858.353.0936

Mindfulness & Yoga Following Your Inner Rhythm

by Buffy Owens

Human beings are about 70% water and like all things of a watery nature we are affected by the phases of the moon. Each phase of the moon is determined by the its relative position to the sun and the earth. For instance, when the moon is full it rests on the opposite side of the earth from the sun. Thus the gravitational pull is divided with the moon pulling in one direction and the sun in another. New moons on the other hand, occur when the moon lies between the earth and the sun. Here the gravitational pull is heightened in one direction. These subtle differences throughout the various phases creates an 'energetic' or gravitational experiences that we can explored through a mindful practice of yoga and as women, through awareness of our (moon) menstrual cycle.

The moon has long been linked with the power and wisdom of the Woman's Cycle. Many cultures believe that the cycle of the female body is closely linked to phases of the moon. As a matter of fact, the terms "menstruation" and "menses" are derived from the Latin word mensis (month), which in turn relates to the Greek word mene (moon). This correlation may be due to the fact that the average mentrual cycle is 28 days and the fact that the moon also takes close to 28 days to revolve around the Earth (actually 27.32 days).

So what does all if the astronomy have to do with you and yoga?

Some authors believe that women who are not influenced by nightlighting ovulate with the full moon and menstruate with the new moon. Likewise traditional yoga studies explore the powerful link between the lunar cycles and prana or life energy.

In yoga, the full moon energy corresponds to the time when the force of prana is greatest. This is considered an expansive, upward moving force that makes us feel energetic and emotional, but not well grounded. During this time it is said that the main prana dwells in the head. As I mentioned earlier, the full moon is also the most prominent time for Ovulation. During the time of ovulation there is an abrupt rise in FSH (follicle-stimulating hormone), LH (luteinizing hormone) and estrogen. The rise of estrogen levels is associated with a rise in left-hemisphere activity (verbal fluency) and feelings of well-being. During this time women often experience a surge of energy and a clarity of mind. Ovulation, in a sense, is the peak time for mental and emotional creativity!

The new moon energy corresponds to the time when the force of apana is greatest. Apana is a contracting, downward moving force that makes us feel calm and grounded, but dense and less inclined towards physical exertion. Research has shown that most women start their menstrual periods during the darkest time of the new moon (between four and six A.M.). The time leading up to the menstrual cleansing brings with it the gifts of intuition and the ability to access to our subconscious. The rise in progesterone peaks just before menses and is associated with increased right brain activity and greater communication between the two hemispheres. Thus, this time is one of the greatest times to realize our subconscious workings and transform our lives.

Practicing Mindfulness and Yoga over time makes us more attuned to natural cycles. Observing moon days is one way to recognize and honor the rhythms of nature and the wisdom of our bodies. Back

"...it is all about learning to ride the lunar/moon cycle and the symbolic energy cycle within your period." - Menstruation.com

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Beat the Heat with Yoga

by Buffy Owens

The summer's heat can add excess stress to the body and mind. So, when the temperature soars, it is important to relax. So, instead of complaining about the weather get out and do some yoga.

I know that yoga scares some people. Often they imagine a funny-little cult of New Age hippies sipping green tea or fear that they themselves are not "flexible enough" to do yoga. However, the truth is that yoga is an excellent means of maintaining a healthy body and a sharp mind. Specifically, yoga has been shown to improve sleep, increase strength and flexibility, decrease blood pressure and improve breathing.

If you are new to yoga, feel free to take a little yoga tour. There are many different styles and every teacher has a unique style of teaching. Finding the style and teacher that is right for you will increase the likelihood of sticking with a new program and enhance your overall experience.

Here are a few things to consider as you begin your yoga journey:

1. Be consistent. Any new endeavor requires a period of commitment. Sticking with a new movement regimen for at least six weeks has a profound impact on the nervous system. Sticking with a program even longer will bring a noticeable difference in the rest of your body. That said, to receive the most benefits, you will need to practice at least twice per week.
   
2. It is not a competition. At first, you may feel awkward or self-conscious and be tempted to compare yourself to others. Remember that yoga, like life, is a personal journey. Each day brings us a new experience of ourselves and our bodies. Savor these moments and enjoy the movement.
   
3. Practice with a friend. Better yet, get to know the other people in your class. Some of my best memories are of having tea with friends after a yoga class. Plus, it is easier to keep motivated if you have someone to play with.
   
4. Find your personal practice. Each time you attend a class see if you can actively remember one or two poses and a bit of the breathing. You can journal about them after class writing down what you did and how it felt in your body. Then practice those poses and the breath-work the next day. This will help to stimulate your somatic learning and you will get to experience a little bit of joyful yoga each day.

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