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Strengthen Bones with Yoga & Diet

October 6, 2017 by Julie Lusk

Good to the Bone  is a Yoga Journal article about using yoga and diet to help with the prevention and treatment of bone loss (osteopenia – osteoporosis).  The article describes the yoga postures listed in the table below that increased bone strength in 85% of the study participants with a 10-minute sequence that was practiced for a 2-year period.  Each posture was held for only 20-30 seconds each. The article, Good to the Bone, is worth the read.  Here is the pilot study detailed in the article.

The Twelve-Minute Daily Yoga Regimen Reverses Bone Loss  is the full study that was published in Topics of Geriatric Rehabilitation, a peer-reviewed journal.  It followed 741 patients over a 10 year period.  It showed that yoga improved bone mineral density (BMD) in every-two-year follow-up study that followed.  Impressive, eh?  Watch the video below to get instructions on what to do along with more info on Dr Fishman’s book and CD.

The posture sequence below flows nicely and incorporates the recommended postures in the pilot study. It’s very important to practice a  combination of balancing postures and ones to strengthen bones and muscles.  The sequence can also be done in reverse order, beginning with the standing poses, ending lying down in the supine poses and Shavasana.    As always, remember to b-r-e-a-t-h-e fully and completely, slowly and deeply.  Get all the details here. 

Download a PDF of Strengthen Bones with Yoga & Diet

English Name Sanskrit Name Purpose
Bridge Pose Setu Bandha Sarvangasana Bone strength
Cobra / Locust / Boat Sequence Bhujangasana /Salabhasana / Navasana Sequence Bone and muscle strength
Sunbird (Alternate and hold arm and leg lifts from the Table Pose)

Plank Pose (or variation)

Surya Bakāsanasama

 

Kumbhakasana

Bone strength and balance
Downward Facing Dog Adho Mukha Svanasana Bone and muscle strength
Mountain Pose Tadasana Bone strength and balance
Chair Pose Utkatasana Bone strength
Tree Pose Vrksasana Bone strength and balance
Warrior Pose I Virabhadrasana I Muscle strength
Warrior Pose II Virabhadrasana II Muscle strength
Relaxation Pose Shavasana Strengthen bones, muscles, balance, and focus.

As usual, please consult your health care provider and a qualified yoga educator for their recommendations for your needs.  This is not intended to be a substitute for appropriate medical care.

Have fun and good luck!

Filed Under: Misc Musings, Yoga Tagged With: yoga for bone loss, yoga for bone strength

Adjusting to Autumn

September 3, 2017 by Julie Lusk

Adjusting from summer to fall always comes with mixed feelings for me.  At first, it’s so hard for me to accept the end of the warmth, light, and the greenness of the plants, trees and garden.  “Where did it go,” I ask my self.  “I’m not ready for this!”

Honestly, for years and years, I’d feel mighty bummed.  In my mind, I was already jumping way ahead to the shivering cold and darkness of winter while missing all the things I like about summer.  Somehow, I’d let myself miss out on what the autumn is all about.

But now, I close my eyes and I sit in yoga meditation.  Eventually, my racing mind settles into the steadiness of my breathing and the present moment opens up like a fragrant flower.  Instead of feeling sorry that another summer is gone and anticipating an uncertain future, I’m able to take in what’s around me now.  When my eyes reopen, it’s easy to notice that the trees aren’t bare.  In fact, the air is crisp and clean and the changing light and shadows cast a beautiful spell over me.  What a relief.

All that energy that was being wasted on feeling anxious has effortlessly shifted into the energy of inspiration and an undeniable readiness to take what’s right before me and enjoy it for what it is.  For years, I missed out on all the gorgeous fall days.  Not anymore.  Now I’m grateful for the tastes and smells and colors of autumn and reach into my closet for my favorite sweater.

Autumn is a time for harvesting, letting go, and for preparing unsown areas for reseeding.  This goes for the actual activities that happen during this season on earth and for what happens in our lives.  For me, the magic ingredient that helps me with this is yoga and meditation.  Please join me or your favorite teacher so we can continue to grow inward and onward.

Filed Under: Meditation / Guided Imagery, Wellness

How to Make a Yogatini

July 10, 2017 by Julie Lusk

How to make a Yogatini ~ Inspired by Tracey Rich
Ingredients:
  • Yoga mat
  • Fresh air
  • Music
  • You
Mix: 
  • 1 part Ocean sounding breath – also called ujjayi breath
  • 1 part Salutation to the Sun – See video here
  • Practice barefoot in the grass or on a sandy beach for some great grounding time. Here’s more about it.
  • Stir in your own music, flow, fun, and friends.
  • Cool down with Shitali Breathing
  • Finish with some floating yoga nidra bliss.
  • Have a beautiful summer and come Yoga with us!
Benefits:
  • Calorie Free
  • Gluten Free
  • Feelings of freedom, happiness, and joy!
Click now for more Meditation, Relaxation, Guided Imagery Techniques & Articles

Filed Under: Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management

Tsunami of Love

May 25, 2017 by Julie Lusk

Enjoy this Tsunami of Love from Mimi Sammis, a visionary artist, sculptor, and painter.  It feels great.  Please share!

 

Filed Under: Misc Musings

Earthing ♥ Grounding is Amazing

April 27, 2017 by Julie Lusk

Guess what?  Just like we need air to breathe and vitamin D from the sun, we really need to be in physical touch with our Earth to be healthy and happy.  The term is earthing or grounding.

So, kick you shoes off and go barefoot.  Not only does it feel great, doing so releases muscular tension and calms your nerves by regulating your nervous system.  It’s fantastic for your heart too.  That means it will lift your spirits and help your heartbeat and blood pressure.  We truly need our Earth more than you realize.  Here’s why…

We are bombarded by EMFs (electrical magnetic fields) and RFs (radio frequencies) from WIFI and our devices with no way to discharge this overload of energy.  This can cause harmful results.  To reverse this for better health, it’s important we spend time earthing, also called grounding.

“The Earth’s surface contains a limitless number of free electrons that are continually replenished through solar radiation and lightning strikes; your body naturally absorbs these particles when you make physical contact with the ground” reports Dr Sinatra, MD.

He says, “In the body, these electrons have an anti-inflammatory effect because they reduce the free-radical activity that causes inflammation and chronic pain. (If you remember your high school science, electrons are negatively charged. Inflammation-causing free radicals are positively charged, which means the additional free electrons neutralize the free radicals.) The energy of the free electrons gained through grounding also helps keep your body’s innate electrical circuitry properly balanced. All of these effects of grounding are extremely beneficial to heart health.”

This disconnection is a result of our modern lifestyle.  A big reason is that wearing rubber and plastic soled shoes blocks us from the Earth’s surface and is strongly associated with an increase of inflammation, oxidative stress, and nervous system malfunctions.  No wonder there’s been high increases in insomnia, heart disease, diabetes and other problems related to inflammation.

A simple solution is to stand outside on the ground barefoot … actually touching our skin to the ground. More options include standing on cement (not blacktop/asphalt).  Brick, stone, or using a specialized pad, or a sheet made especially for grounding work as well.

Dr Sinatra said not to keep smartphones in one’s front pants pocket because doing so for only 20 minutes lowers testosterone by 400% in males.  Avoid holding smartphones directly against your ear too.  Keep it an inch or so away or use speakerphone.  Lower your risk by not using it while it’s plugged in as well.  Write your text then set it on a desk before pressing send.  Small changes make big differences.

Isn’t it remarkable that our Earth protects us from harm and gives us better health.  Let’s not forget that’s really where we get our food and water too.  What a connection, eh?  So, kick your shoes off and find out for yourself!  It’s beautiful out there – there’s nothing to be afraid of.

Here’s 3 resources for you.
1.  An explanation of the “Earthing Benefits for Heart Health” here by Dr. Stephen Sinatra, MD, a cardiologist for 40+ years.
​​​​​​​

2.  A  15 minute explanation of grounding/earthing called Down to Earth 

DOWN TO EARTH from Big Picture Ranch on Vimeo.

 

3.  A 7-minute video reviewing the benefits of Earthing/grounding according to medical studies by Dr. Laura Koniver, MD.  She explains how long is needed to get results.

 

 

Filed Under: Stress Relief / Management, Wellness Tagged With: earthing, grounding, lower inflammation

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