How to do Shitali Breathing – The Yoga Cooling Breath

Posted by: Julie Lusk

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What are the Benefits of Shitali Breathing – The Cooling Breath

Shitali breathing is great for when you are hot under the collar.  Furthermore, it will literally cool you off on a hot day.  Along with all the benefits of diaphragmatic breathing, this technique is thought to be particularly good for the eyes, ears, and throat and has a detoxifying effect. It also curbs the appetite.  Use caution if you have arthritis since it cools the body.

How to Do Shitali Breathing – The Cooling Breath

Form a small opening with your lips by rolling the sides of your tongue together to create a tube.  Stick your tongue out and inhale through the round opening, making a hissing sound.  Breathe in as if you are drinking cool refreshing water in through a straw.  Bring the tongue back inside the mouth.  Breathe the warm air out through your nose slowly and evenly.

If your tongue does not roll, simply separate your teeth and lips slightly while breathing in over a flat tongue.

Continue until you have cooled down.

How to do the Breath of Fire: Kapalabhati Breathing

Posted by: Julie Lusk

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Kapalabhati is pronounced KAH-pah-lah-BAH-tee.

The Breath of Fire is a powerful yoga breathing technique that emphasizes a pattern of quick exhalations followed by passive inhalations.

Benefits of the Breath of Fire – Kapalabhati Breathing

It cleans and purifies the respiratory system, invigorates the vital organs of digestion, and strengthens the nervous system. Due to the swift and sharp exhalations, a shift in pressure occurs in the cerebral spinal fluid. This causes a massaging effect on the brain, enlivening every cell, and creating an “aura’ of light and vitality around the skull. According to yogis, it has a positive influence on both the third and sixth chakras.

How to do the Breath of Fire – Kapalabhati Breathing

The breath of fire is best practiced on an empty stomach and is not to be practiced if you are pregnant, menstruating or have high blood pressure, recent abdominal surgery, heart disease, severe lung disease, hiatal hernia, or glaucoma. Do not use too much force and be cautious if you have digestive or respiratory problems.  If you have questions, please consult a qualified teacher.

Practice three rounds daily.

Come into a comfortable seated position with your spine erect. Take a few deep breaths and relax.

Exhale quickly and completely through the nostrils by contracting (snapping) the abdominal muscles toward the spine. Follow this with a passive inhalation. Repeat this several times slowly. The secret is in the rapid pumping of air out from the lower lobes of the lungs, followed by a passive inhalation that occurs naturally and automatically. The exhalation is active and the inhalation is passive.

To learn the proper amount of effort needed for each exhalation, pretend as if you are blowing a candle out. As you practice blowing out through your mouth, notice how your abdomen contracts and how your breath is short and quickly releases. In the breath of fire however, your nose is used instead of your mouth.

In the beginning practice the breath of fire by placing your hands over your naval center. As you exhale, notice how your abdomen quickly moves in toward your spine, and as you inhale it will relax as your diaphragm expands with the incoming breath. Keep your shoulders stationary, relaxed and your chest passive.

Once you feel comfortable with coordinating the rapid exhalation, the movement of the abdomen, and the passive inhalation, gradually pick up the pace until you find your own preferred rhythm. Start with ten to fifteen expulsions at first, followed by breathing fully and deeply for three to five complete dirgha breaths. Practice two more sets of ten to fifteen repetitions for a total of three rounds. If you feel dizzy, out of breath or uncomfortable in any other way, immediately stop and breath normally until you feel stable again. Progressively increase the number of repetitions per round until you can comfortably do fifty expulsions. There is no need to rush the process. Expect to take several months of daily practice to build up to three rounds of fifty.

Further refinements can be made after you feel comfortable with the breath of fire. When you feel at ease with the mechanics of the breath, focus your attention on the middle of your forehead just above your eyebrows, also called the third eye or sixth chakra.

Another refinement is to add a brief period of breath retention between the rounds. To do so, exhale completely on the last exhalation of each round and the hold your breath out briefly. When you need to, inhale until your lungs are approximately three-fourths full and hold the breath in briefly. Exhale when ready and allow your breath to return to a normal rate.

Reprinted with permission:  Yoga Meditations: Timeless Mind-Body Practices by Julie Lusk

How to Make your own Lavender Water

Posted by: Julie Lusk

Lavender water is so refreshing and it lasts forever.  It can be used to freshen up the air or try spraying it on your yoga mat or bed sheets.  It can even be used  to spritz your clothes while ironing.  I like to keep a small bottle in my car for cooling off on hot days.  Lavender water is for external use only.

Lavender oil has a calming and soothing effect and can relieve tension.  It can be effective for headaches and insomnia too.  Did you know it also has antibacterial qualities?

 

Here’s how to make lavender water …

Mix 2 cups of distilled water
10- 20 drops of lavender essential oil
1/3 cup vodka

That’s it.  So why the vodka?  It disperses the oil and water and acts as a preservative.

Simply keep it in a spray bottle and enjoy!

PS.  Feel free to substitute another essential oil if you prefer.

The Sa Ta Na Ma Meditation CD is here.

Posted by: Julie Lusk

It’s been so rewarding to see so many of you getting excited about practicing the Sa Ta Na Ma meditation technique for memory improvement, mental focus, cognition and more.

However, everybody always asked how to keep track of the timing.  After all, there is a specific method to follow as described here.

Finally, we have a CD that will easily keep track of the timing for you!  Just follow along with this beautiful chorus of voices.

More Resources…

• Good info on the 12 minute meditation to improve memory – sa ta na ma meditation.  Features a cool video.
  
  
• Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
• Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.

Research Studies on Sa Ta Na Ma Meditation and Memory

Posted by: Julie Lusk

I just love synchronicity, don’t you? Right when I was looking for research on the Sa Ta Na Ma meditation (Kirtan Kryia meditation), Amy Weintraub sent me a copy of her newsletter, LifeForce Yoga.  My eyes popped out of my head with delight because she had compiled an excellent review of the literature on this meditation technique that improves memory.  She generously said that I could share what’s below with you.  I highly recommend Amy Weintraub – be sure to check our her website at LifeForce Yoga:  Manage Your Mood. You will also benefit from and enjoy registering for her newsletter and going to any and all of her workshops.

RESEARCH:  Kirtan Kriya Effects Cognitive Function, Memory and Stress

In three separate studies published this year and in one that is on-going, Kirtan Kriya, as taught by the Kundalini master Yogi Bhajan, was shown to increase short term memory, cognitive function and to reduce stress.  In separate studies at the University of Pennsylvania, and one continuing at the University of California (UCLA), researchers measured cerebral blood flow in the brain (rCBF) using single-photon emission computed tomography (SPECT) to determine which areas are more active and which are less during the practice.  One study compared long-term meditators to non-meditators.  Another study compared those practicing the meditation with those who listened to a Mozart violin concerto.  A third study compared the more active meditation to a relaxation exercise.

Kirtan Kriya is a 12-minute active meditation that include mudra (hand gesture), mantra (out loud, whispered and repeated silently), and visual imagery,

In the on-going study at UCLA, those practicing 12-minutes of Kirtan Kriya meditation are being compared with those using a 25-minute relaxation tape.  Preliminary results from the 39 caregivers who have already completed the study (23 practiced Kirtan Kriya, 16 listened to a relaxation audio tape) indicate:

• Both groups demonstrated improvement in depression and anxiety, resilience and perceived burden.
• The meditation group improved significantly more compared to the relaxation group on measures of perceived support, physical suffering, energy, emotional and well-being, as well as in cognitive tests of memory and executive function.
• A subgroup of the meditation group also showed marked improvement in the reduction of inflammation This groundbreaking work also reveals that Kirtan Kriya increases telomerase, an exquisite marker of health and longevity, in only 12 minutes a day.

In a study at the University of Pennsylvania, published in 2010 in the Journal of Alzheimer’s Disease that compared Kirtan Kriya meditation to listening to Mozart, findings show:

• CBF was increased in the Kirtan Kriya group in the frontal lobe regions and the right superior parietal lobe
• In contrast, a non-significant increase in cerebral blood flow was seen in the music group in the amygdala and precuneus areas of the brain
• The Kirtan Kriya group had statistically significant improvements in a neuro-psychological test which measures cognition by asking subjects to name as many animals as they can in one minute
• Improvements were also seen in the Kirtan Kriya group in three other cognitive tests that measured general memory, attention and cognition
• There were no statistically significant improvements in cognition in the music group
• Participants found the meditation to be enjoyable and beneficial and perceived their cognitive function to be improved

In the study published in the Journal of Nuclear Medicine in 2010, researchers found an activation of rCBF on the posterior cingulate, which is associated with memory.  This corroborates other studies that show cognitive improvement in memory after the practice.

For Links to these findings online:

Meditation Effects on Cognitive Function and Cerebral Blood Flow In Subjects with Memory Loss: A Preliminary Study

Cerebral blood flow changes during chanting meditation

Cerebral blood flow differences between long-term meditators and non-meditators

Meditation Use to Reduce Stress Response and Improve Cognitive Functioning in Older Family Dementia Caregivers Methods

For more information on Kirtan Kriya and the Alzheimer’s Research and Prevention Foundation which has partially underwritten these studies, please visit

www.alzheimersprevention.org/research.htm.

More Resources…

• Good info on the 12 minute meditation to improve memory – sa ta na ma meditation.  Features a cool video.
  
  
• Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
• Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.

• Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
  

How to do the Sa Ta Na Ma Meditation to Improve Memory

Posted by: Julie Lusk

 

 

 

 

 

Instructions:

• Sit with a straight spine.
• Mentally focus to the brow point.
• Repeat Sa Ta Na Ma as follows
  • 2 minutes —  OUT LOUD
  • 2 minutes  –  WHISPER audibly
  • 4 minutes  –  SILENTLY.  Keep the hands moving
  • 2 minutes  —  WHISPER audibly
  • 2 minutes —  OUT LOUD
• 30 seconds or longer: Instead of the finger movements, softly touch the thumbs to the index finger and rest your hands on your lap.  Sit quietly and listen inside.  Hear the mantra and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
• 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers, involving the whole body and spine. Exhale.  Repeat 1 or 2 more time if you desire. This important part of the meditation helps move and release energy in the body.
• Relax for a few minutes, sitting or lying down, before going about your day.  If it’s bed time, go to sleep.

Notes:

Why are mantras done out loud, whispering and silently and how does it help? When a mantra is spoken out loud, it primarily benefits the physical body.  When it’s whispered, it benefits our mental/emotional nature.  Our spiritual nature benefits from silent repetition.

If you experience memories of the past or thoughts about the future coming up in your mind. Simply notice them and release them with the mantra. This helps cleanse  the subconscious mind.

If emotions come up, you can also incorporate them in the chanting, i.e. if you feel frustration, then chant out the frustration.  Whatever you experience is okay. Don’t try to avoid, resist or control your experiences. Just notice what is happening and go through it. This is all part of the process.

The beautiful thing is that this meditation really works. All you have to do is do it

More Resources…

• Good info on the 12 minute meditation to improve memory – sa ta na ma meditation.  Features a cool video.
  
  
• Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory. 

• Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.

• Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
• 

  Sa Ta Na Ma Meditation CD

  Sa Ta Na Ma is a powerful mantra. Scientific studies have shown this 12-minute meditation will increase memory, concentration, cognition & more. This is accomplished when the mantra is specifically said daily for 2-minutes out loud; whispered for 2-minutes; repeated silently for 4-minutes; whispered for 2-minutes; and out loud for 2-minutes. Special finger movements, called mudras, are also done throughout. The intro to this CD describes all you need to know to get started. The meditation track keeps track of the time for you with a beautiful chorus of voices.
  Price: $12.99

Please share your comments and questions with us!

12 Minute Sa Ta Na Ma Meditation for Memory Improvement

Posted by: Julie Lusk

Having and maintaining a good memory is an important ingredient that all of us need and want. Right?  Many of us get concerned when forgetfulness happens to us or to those close to us.  This is particularly troublesome as we age and especially if we have a family history of dementia or Alzheimer’s disease.

Here is an inspiring video with research to prove that there are easy things we can do for memory improvement with meditation.

Along with the conventional wisdom of good nutrition, supplements and mental and physical exercise, Dharma Sing Khalsa, MD says that meditation is key.  A research study is reviewed that shows increases in brain development for memory, concentration and focus using a simple 12-minute meditation, including a yoga mudra.

It’s the Kirtan Kriya – the Sa Ta Na Ma meditation from the Kundalini yoga tradition.  To get measurable results, it is done daily for only 8 weeks.  But, who would want to stop there.  Not me!

The Sa Ta Na Ma meditation technique also stops the mental chatter to bring about a clear mind.  It’s calming too.

More Resources…

• Good info on the 12 minute meditation to improve memory – sa ta na ma meditation.  Features a cool video.
  
  
• Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
• Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.

• Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
  

Gain from Guided Imagery & Relaxation

Posted by: Julie Lusk

Real relaxation and guided imagery are so much more than nice things to do if there’s time.  They are important life skills to know about and practice regularly.  Both are powerful mind-body-spirit techniques that elicits therapeutic relaxation; awakens and activates the natural ability for self-healing to occur; helps with changing behaviors and habits; and uncovers your inner truth and life direction while stimulating the intuition.  Everyone can do it.

Do you want to unlock your highest potential, experience many types of guided imagery first hand, and understand relevant scientific principles?  I am going to Kripalu Center for Yoga & Health in February and  Sivananda Ashram in the Bahamas in April to give you this opportunity.  Please join me!!!

“Many common diseases and health complaints can be treated directly with mind-body techniques.” reports Dr. Herbert Benson, the Harvard Medical School scientist who coined the term “relaxation response” 35 years ago.  He states that “study after mind body study, carried out with the most careful scientific protocols, produced incontrovertible evidence that the mind can indeed influence  – and heal the body – even down to the genetic level.” Along with appropriate medical care, mind body techniques are used for health improvement and can eliminate problems associated with anxiety, depression, high blood pressure, insomnia, PMS, menopausal, peri-menopausal and breast cancer hot flashes, nausea, pain, premature aging and other disorders to the extent that stress is a factor.  Now consider that 80% of all illness is either caused by or made worse by stress.

In addition to the powerful and positive effects of relaxation and guided imagery on physical health, it is invaluable and reliable for tapping into one’s inner source of divine intuition and wisdom.  Plus, behavior change, musical performance, sport and athletic ability can all be strengthened with the regular use of relaxation and guided imagery. It can be used to reveal inner guidance with respect to one’s life direction.

Guided imagery, also referred to as creative visualization, is intentional daydreaming whose aim is to magnify the positive aspects of the mind-body connection. First, focused breathing and/or progressive muscular relaxation prepare the body for guided imagery and creative visualization.  Next, the mind is purposefully guided in a process similar to daydreaming.  The difference is that in daydreaming the mind is allowed to go wherever it pleases.  Instead of this, the mind is directed in a specific and special manner.  For example, a guided imagery exercise might ask you to focus on a setting or environment that feels safe and comfortable.  This can be experienced and accomplished by mentally seeing the setting, feeling or sensing the environment, or using the senses of sound or smell.  As Belleruth Naparstek says, “there are many right ways to experience guided imagery.”  Get more about relaxation, imagery and meditation here.

So, now what? If you want to feel your best, and even prevent or conquer long-term medical problems, it’s time to get back to your yoga, meditation, and visualization habits.  You wouldn’t skip brushing your teeth everyday, would you?

If you’re like the rest of us and could use some help, so either join a local class, get together regularly with like-minded people to support each other, and get your DVD’s and CD’s back out.   I am delighted to offer a selection of yoga and meditation classes in the Cincinnati area.  Plus, I have retreats and conferences coming up Kripalu Center for Yoga & Health in February and  Sivananda Ashram in the Bahamas in April

If you prefer here’s some book and CD resources on mind body relaxation to benefit from.   Click HERE to buy my Real Relaxation: Yoga Nidra CD.

Win a free ticket to Yoga Hub’s virtual conference from Wholesome Resources

Posted by: Julie Lusk

There’s an awesome virtual Yoga Conference coming up that you don’t want to miss. Best of all, I’m giving away 3 FREE TICKETS and you can win.

First, visit Yoga Hub to find out about the conference HERE.

Next, write a comment on the Wholesome Resources FB Fan Page on why you want to attend this conference.

Watch for the winners to be announced.

Good luck!!!  PS.  I’m one of the 70+ speakers.

Kubera Mudra for Confidence, Achieving Goals, Finding Objects, and More

Posted by: Julie Lusk

Here’s another powerful yoga mudra (hand gesture) to use.  It’s called Kubera Mudra and it is good for all sorts of things.  I’ve been adding it to my daily meditations and using it during my yoga posture practice.  I especially like using it when setting intentions.  Please don’t take my word for it.  Instead, try it out for yourself and let me know how it goes.

Benefits of Kubera Mudra:

• Focuses and concentrates energy for something strongly desired.
• Puts powerful strength behind future plans (goals and what you want fulfilled)
• Confidence, calmness and peacefulness
• It can also be used to find something (lost object, parking spot, etc.)
• Physically, it opens and decongests the frontal sinuses

 

How to do Kubera Mudra:

• Touch the tip of your thumb, index finger and middle finger together.
• Bend the other two fingers in toward the  middle of your hand.
• Do this with both hands.
• Hold for several minutes and repeat 2-3 times throughout the day.