It would be an understatement to say that I’m no stranger to illness. Both myself and the rest of my family has struggled with serious illnesses that have impacted our lives in inexplicable ways. I’ll also admit to being someone who occasionally allows disease to drag me down, depress me and all around get the better of me. But those days are few compared to the days where I challenge anything that comes my way, determined to learn every possible lesson from each life experience.

After my summer diagnosis with Grave’s Disease, I sort of felt I had already conquered the necessary health hurdle for the year. However, right now, I’m waiting on some test results as my doctor fears I might also have diabetes. Hmm. Not the way I wanted to start out 2012. With potential for another life-altering disease, I’ve turned to my typical method of coping: I read. So when I was handed a book that helped explain my current health problems, I couldn’t wait to tell readers all of the Yoga Flavored Life readers all about it.

“When the Body Says No” is written by Dr. Gabor Maté and details the documented connection between disease and our emotions and stress. On more than one occasion, I’ve described myself as an extremely stressed out individual, which is why yoga is such a vital part of my life. It doesn’t help that I’ve had a considerable number of health challenges, which contribute to my stress levels, and according to Dr. Maté, only increases my risk for further disease. This book seems to discuss the proverbial “chicken or egg first” question. Does stress cause disease or is disease the stress-inducer?

Initially, I’ll admit to being full of skepticism about this book. I would say that when it comes to illnesses, I like to be informed, but I don’t wish to be hit over the head with all the things that I’m “doing wrong” or “eating wrong,” mostly because to an extent, I feel like is just too short to operate in constant fear. I also feel that many of these kinds of books manipulate statistics into getting across their message, even if the results of certain studies weren’t at all meant to be bent to suit. This isn’t to say, of course, that I think that a diet consisting solely of fast food and potato chips is at all healthy, but I don’t think that a bi-monthly serving of ice cream will be the death of me either. So faced with a book that pointed to my well-acquainted issue of stress, I was nervous to read it. I was nervous because I knew it would appropriately outline all the ways in which stress is negatively impacting my body.

One of the best things I can say about “When the Body Says No” is that it doesn’t preach and it doesn’t bend scientists’ words into something completely unintended. Instead, Dr. Maté points readers to facts, studies that he in particular has researched and studied, and fact-based conclusions on stress and the impact it has on our mental and physical health. He even goes into details about our childhood stress coping mechanisms can affect the way we manage stress in the future, lending to the nature vs. nurture concept in relation to disease. All this to say, I’m now even more sure that stress, and the ways in which I cope with stress, is negatively affecting my health.

So if you’ve been wondering how to keep major disease at bay, keep up your yoga practice. Breathe deeply, enjoy each day, meditate, speak to counselors or therapists about anxiety and stress, read books, and pursue your passions. And always look to family history, to find ways to prevent history from repeating itself.

Kelly

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This week, I had the infinite pleasure of meeting Nicole Taylor, who is trained as a Yoga Warrior instructor, a yoga practice that is designed specifically to assist soldiers in coping with Post Traumatic Stress Disorder as well as the daily and specific stresses that military members are exposed to. The classes are also open to those who are first responders, such as paramedics and firefighters, who also witness emotionally difficult experiences. Each class is designed to relieve many of the common symptoms of PTSD, including jumpiness, feelings of agitation and anxiety. The concept of Yoga Warriors is especially close to my heart since I was a forth-generation soldier, having served almost a decade after my dad served for thirty-five years before me. This is a photo of me, just a year ago, proudly donning my air force uniform.

Nicole Taylor is the only Canadian to be a trained Yoga Warrior instructor, as Yoga Warriors started in the United States. If you would like to read more about Nicole, please click here, to read a local news article from the Barrie Examiner Newspaper. If I could paint a picture for readers as to the perfect person to lead this kind of practice, Nicole would be the model upon which I would base my drawing. When I walked into the studio (located in Barrie, ON, at Ann Green Bliss Yoga Studio), she was warm and inviting, non-judgemental and informative, kind and compassionate. She was quick to answer all of my questions and was more than willing to share about this innovative method, even when answering the questions from my dad, the ultimate skeptic. As a yoga virgin, he was a little more than nervous to be “getting all touchy-feely,” which is how he (and many other soldiers) describes anything that relates to any sort of emotional experience. But donned in our yoga gear and entering the studio with open minds, we settled into our mats and prepared ourselves for the Yoga Warrior experience.

The class was very much a Hatha style, with great meditation both before and after the session with a small group of just six people. There was specific focus on mindfulness, allowing ourselves to remain in the present and be aware of our surroundings. The largest difference between other Hatha classes I’ve taken was in the approach and words that were used. It has been my experience that sometimes, the terminology used in classes can be off-putting to those trained to be “tough” and business-minded. To say the very least, we aren’t really a crowd accustomed to “getting in touch with ourselves” or picturing grassy meadows and saying words like Namaste. Nicole used words that were accessible and realistic, which is key to reaching those who aren’t familiar with this type of practice.

Working a yoga class around groups of soldiers can be no easy task. Serving in the Forces is a job that demands a certain kind of detachment from oneself, when working conditions and traumatic experiences get the better of us. Especially for those soldiers who have deployed and been put in harms way, the response, upon returning home, can often be to detach from both yourself and the people who love you as a means of coping. We soldiers are trained to respond logically and use our training in each and every situation we encounter, which usually doesn’t leave much room for emotional response. We are taught to “soldier on,” which means we are to continue on no matter the pain, be it physical or mental. Sometimes, this mentality is necessary to survive and sometimes, it only teaches us to retreat into ourselves, never to come out again. This is where Yoga Warriors comes in, and in my opinion, this innovative practice is about the spread like wildfire across Canada and hopefully, across the world. Nicole also teaches classes on several military bases, with many commanders getting on board, acknowledging that their troops need methods to cope with the stress of their work and experiences.

My dad still isn’t sure how he feels about yoga, but we’re headed back to Yoga Warriors this coming Wednesday. For the lovely Nicole Taylor, full of positivity and energy and dedication to her work with our soldiers and veterans, I am in awe of the work you do and the passion you bring to the studio. Thank you for sharing your gift and expanding the minds of our soldiers and their leaders.

In the meantime, you’ve created a new Yoga Warrior who both salutes and stretches, all in one day.

Kelly

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I have frequent headaches. I have a genetic predisposition to them; my father also suffered from them regularly. On occasion, they blossom into full-blown migraines, with all the fun things associated with them: sensitivity to light and sound, nausea, and blinding, debilitating pain. I was in fact first drawn to yoga in an effort to get my headaches under control, at a period in my life when they were intractable, almost daily events. On the off-chance that there might be another chronic headache sufferer out there who hasn’t tried yoga to ameliorate his or her pain, I offer these suggestions.

The most common, well-known type of headache is the tension headache. It typically begins with muscle tension in the shoulders and neck which then spreads to the temples and forehead. Sufferers feel that there is a band tightening across their heads. It is very difficult to concentrate with this kind of nagging pain; it feels as if the pain is at the center of your being, demanding your attention.

Try sitting down and taking three deep, mindful breaths.

This alone begins the healing process, because the painful areas are crying out for more oxygen.

Next, lie down on your stomach and go into a Cobra position:

This is wonderful; it stretches your neck and back muscles, going right to the root of the tension headache. Hold the position for four full breaths.

From there, move into Downward Facing Dog:

You’ll feel blood rushing toward your neck and head, bringing more much-needed oxygen to the site of the pain. Hold for four breaths.

Next, stand and go into Tree Pose:

Be sure to stretch your hands high, and switch feet. Hold each for four breaths.

Next, reach back and take your right ankle in your right hand. Stretch out and hold for four deep breaths. Then switch to your left ankle in your left hand, and repeat the posture on that side.

Now, drop both hands in front of you and bend at the waist as far as possible without pain. Hold for four breaths.

Drop to your knees, going into Child Pose. Hold for four breaths.

Sit up into a Lotus or Half Lotus Pose, and conclude with ten minutes of meditation.

I’ve used this series of poses for years with excellent results. If you’re anything like me, you’ll find yourself free of that nagging headache and suffused with a feeling of clarity and well-being. You’ll be able to get by taking fewer painkillers. This series of asanas is excellent for back pain and stiff neck as well as headache. Our bodies know what they need to heal themselves;  we just have to allow them to do so.

All the best,

William K Ferro

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Me after my knee surgery in 2010

It would be the understatement of the century for me to say that I am a bit of a doctor connoisseur. In the last eight years, you name it, I’ve seen it. And this is due either to my knee injury or as of late, my Grave’s disease. So in the last few years, I’ve met varying types of doctors and specialists; general practitioners, acupuncturists, physiotherapists, pain specialists, endocrinologists, radiologists and orthopedic surgeons. And in that range of doctors, I’ve met the ones who were filled with compassion and the ones that should have left their medical licenses at the front door or in the hands of a monkey. And when I leave the latter variety, I’m often left thinking, “Why would you get into the business of healing if you don’t care about the patient?”

My Grave’s Disease was diagnosed in a rather strange way. I found myself sleeping through my alarm over several months, my heart raced while I lay in bed, and I felt such extreme exhaustion that it was nearly inexplicable. I complained to my doctor several times but since I always appeared upbeat and otherwise healthy, no investigative work was done until months later, I refused to leave the office until someone took some blood and completed some lab work. I should say that I’ve been quite lucky during my time in the military, as we have excellent, and free, medical care. So with my recent medical release from the forces, I was worried about where my medical treatment would pick up, especially considering I was in the middle of coping with my Grave’s disease. So as I left the military release office, I realized that now that I have a choice, I want a different kind of medical treatment, in which my diagnoses extended beyond my typical symptoms and instead, looked at my body and its potential to heal as a whole. I found that in the Bridge Health Clinic.

The Bridge Health Clinic, located in Vancouver, BC, was recommended to me by Georgina (lovingly called Georgie by most) Durcan, who is the reiki master, intuitive healer and wellness coach at the clinic. I had the pleasure of being introduced to the wonderful Mrs. Durcan by a friend of mine and we’ve become fast friends who bonded instantly. So when she heard about my health problems, she told me that I simply must come to the clinic and meet Divi.

Dr. Divi Chandra, an MD and medical intuitive, spearheaded the fantastic Bridge Health that uses both eastern and western medicines, approaching healing holistically, vice just treating symptoms without investigating the root cause of illnesses. They also run monthly seminars, dedicated to teaching patients to be active participants in their own health plans, and helping people to realize that our stress levels and other daily routines can contribute greatly to our wellness. There’s even a re-connective healer, empowerment coach and hypnotherapist on staff. Just what I need!

I made my first appointment and…okay, that’s a lie right there. I didn’t even make my appointment…they called ME! And to make it even more exciting, they called me and said, “Would you like to come in tomorrow or the next day to meet the doctor?” What? Really?!? My mom just booked her annual physical with her doctor and couldn’t get in until January. Seriously. These people must be Gods. So when I finally met Dr. Chandra (who was gloriously on time, by the way), I was stunned by the compassion and care with which she handled my case. After explaining my medical history, she reached out, touched my arm and said, “Wow! So you’ve been through a lot!” Isn’t that just nice to hear? To have someone acknowledge that life is tough sometimes and that hey, you’ve done alright in surviving it? I nearly reached across the room and hugged her.

Just last week, a friend of mine complained that she was worried something was wrong with her medically, but her doctor brushed her off and refused to pursue it. My response was almost automatic. “Go see the Bridge Health Clinic.” I rattled off the address and phone number and my friend walked away excited to get some answers and to get to the bottom of just “not feeling quite right.”

So although it may seem like it is, this post isn’t in whole a pitch of the Bridge Health Clinic, but rather, a push for readers to approach their health in a way that goes beyond what we can see in the mirror. Any person can overcome their maladies for an evening and come across happy and well, but soon, symptoms will get the better of us and find different ways to manifest themselves. And personally, I know that my stress level has contributed greatly to the way my symptoms have presented themselves, a sure sign that I need to delve a bit deeper into my yoga and meditation practices.

So don’t take no for an answer. Approach your doctor about alternative healing methods and how they might work with your current medical practice, or for that matter, how they may contradict your current plan. Take control of your own health. It’s your body, after all.

Kelly

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My sister and I before a very tasty turkey dinner last year

Like most Canadian’s, I’ve returned to last week and I am having a hard time coming back from my turkey-induced coma, thanks to a glorious Thanksgiving dinner, combined with several tasty leftover sandwiches over the week. Alas, I have more than Tryptophan to thank for my inability to function; the previous Monday, I had my thyroid radiated with radioactive iodine in an attempt to waylay my intense Grave’s Disease symptoms. I’m now left feeling lethargic, incredibly sore, and comically swollen.

So when I nearly fell asleep at my computer this morning, I realized that I needed to find a way to bring back some vim into my life! But, considering my knee injury and my Grave’s disease, I’m not really in the best condition for doing much of anything. But it got me to thinking that when it comes to illnesses and injuries, it seems I’ve spent my entire yoga practice coming back from one or the other. And so, even though I may not be one to give advice, I’m going to give it anyways. After all, this is the voice of experience talking here. When it comes to illness and injury, there are a few steps necessary to take control of your own healing and to deepen your yoga practice:

1. Give Yourself Time. You have to give yourself permission to heal and give yourself the time that you need without punishing yourself. My friend Brian just survived a quintuple bypass, and actually, saying he survived is a bit of a misnomer, because in fact, he died for more than a minute before being revived by his wife. I digress. We were talking the other day about how difficult it is to be trapped in a body that refuses to cooperate, even though mentally, you desperately want to move on and get on with the process of getting well! How many of us have said something along the lines of, “I missed a practice today! I’ll have to do two tomorrow!” And then we feel we’ve missed the mark on the way to our spiritual, mental, and physical well-being. It’s a slippery slope to walk my friends, and if there is a most vital piece of advice I can give, this is it: Just give yourself time. The rest will come.

2. Know Your Limits. There are certain stretches that push us to the ultimate that we think we are capable. In some cases, you may have gotten yourself into a pose, but it feels impossible to hold. The thing about a yoga practice is that it is important to push yourself, or you never know what you’re capable of. However, there are times when your body is resisting because it can go no further, and you need to embrace that. Accept the limits that your body is setting and then perhaps tomorrow, you will be able to settle into a pose a little bit deeper or you will reach a profound moment in your meditation practice. Knowing your limits will keep you from getting frustrated and then allowing mental blocks to get in your way as much as the physical ones.

3. Try and Try Again. Lotus pose is my Mount Kilimanjaro and always remains a bit out of reach for me. My knee injury just doesn’t lend to the flexibility required to get into this seemingly easy pose. What’s more is that I used to be quite good at it, able to bend my legs into any complicated twist but since I broke my knee seven years ago, this pose is my nemesis. The thing is, I never stop trying to get there. I don’t ever say that I “can’t” quite make it. Today, I got halfway there. Tomorrow, I just might make it all the way. Keep on trying, folks.

So today, I needed some activity. I pulled out my yoga mat, sat cross-legged and took a few deep breaths before I began. But when I went to stretch into Cobra, the pull on my sore neck was so extremely painful that I literally cried out loud. Once I (somehow) managed to recover, I came back into my seated position and returned to my breathing. So today was not the day for getting back into the swing of things. But that’s okay. Another day, it will come. Until then, I just keep on breathing and being patient. If I give enough to my body, eventually, a day will come where it will give back to me.

Kelly

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I have to tell you I know exactly what midlife crisis is all about – from the ‘man’ point of view, anyways…  The jury is still out on the true reasons this occurs and is separated into two camps:  A hormonal disorder that occurs naturally or unnaturally resulting in reduced testosterone levels which may be treated on a body level (testosterone replacement therapy); or a ‘psychological backlash’ caused by the vision of where a man thought he would be as opposed to where he actually finds himself in his existence.  Personally, I blame our societal upbringing and the false image we worship of what a ‘real man’ should be…No reason matters much, in my opinion.  What matters is what a midlife crisis means and how it can be mitigated and even focused to bring about a positive change in the years going forward.

Symptoms

Modern society is enamored with symptoms and the recognition of symptoms to the point where we typically attack the signs of the problem and not the problem itself.  Take a cold, in example:  We get a cough – so we treat that…then we get a sore throat, and we treat that too.  Chest congestion?  Another medicine will fix that as well…and all the time we ignore the reality that if we had a strong immune system and good health to start with, the problem of a cold would likely not exist.

In the same way, a midlife crisis is not so much a core problem, but a symptom of a deeper issue.  There are ‘symptoms of the symptom’ however, which can easily determine if either consciously or unconsciously you are undergoing a midlife crisis:

• Do everyday life and its myriad tasks overwhelm you?
• Do you question your life and its purpose as relates to you?
• Do you feel depressed, bored and resigned to your ‘fate?’
• Do you find yourself worrying about death?
• Are you prone to anger and irritability without concrete reasons?
• Do you feel a lack of sexual energy or a drop in attraction to women in your age group?
• Do you find yourself overeating, drinking, or engaging in other destructive behavior?
• Has the mirror ceased to be your friend?  (Changes in skin, body composition, etc…)
• Have you recently had an affair with a much younger woman, or perhaps bought a sports car or other expensive societal sign of vigor and youth?

If you can honestly answer “yes” to even one or two of these symptoms, you may be beginning or already in a midlife crisis.  Fear not, for there is hope and even opportunity to ‘begin again’ for the second half of your existence!

Survive and Thrive

For the majority of men (myself included), our midlife crisis typically involves the drop in sex drive, especially for women our own age (a purely self-image protection mechanism); physical appearance, our career position, or our financial state.  As with most of our lunatic behavior in this modern world, we as men are unlikely to blame anything within ourselves, and instead look for ways to ‘fix’ things in our physical environment.  Again, the quintessential sports car…but it doesn’t work.  The only way to truly combat the external symptoms that midlife crisis manifest is to deal with the man, not the environment.

Survival techniques:

• Find a new outlet for your energy by taking up a hobby, a short course in a field you have shown interest in, or anything else that allows you to feel challenged and find focus.  You will know you have hit upon the right hobby when you find yourself losing all track of time and space when you are doing your hobby…
• Exercise your body doing something you enjoy that doesn’t feel like work.  The advantages of hard physical activity are well known:  Decreased stress levels, healthier immune system, less structural degeneration, and a feeling of energy and euphoria are all available.  If you choose to do so in a group setting, you will be opening the door to new relationships and meeting new friends who can offer support and motivation.
• Pay attention to your eating habits and insure you are eating as healthy as possible.  Consider a good quality vitamin supplement if your diet is lacking and you are unable to change it sufficiently.
• Don’t be afraid to talk to loved ones and family as to what you are experiencing.  As a man, we have been trained by our society that we should never show weakness or a lack of so-called “manly traits.”  Communication in itself brings a reduction in the symptoms of midlife crisis, as you are able to verbally release your thoughts and feelings instead of holding them deep inside.
• If you are married or living with someone and feel yourself becoming bored with your partner, understand that it is not them who have changed suddenly, but your own viewpoint. Accepting responsibility for where you are at in your life without blaming anything outside of yourself will allow you to be more loving and caring while still achieving your own needs in your midlife crisis.

Midlife Yoga

For thousands of years, the benefits of Yoga and its potential to increase the libido have been well known and practiced in the East.  The meditative components of Yoga reduce stress, harmonize the holistic nature of ourselves, and help to maintain body weight and joint/tendon flexibility.  As a tool to deal with midlife crisis, Yoga is able to mitigate nearly all the ‘symptoms of the symptom’ that midlife crisis is.  As a further benefit, stretching on a regular basis can actually help to improve the overall sexual experience – a boon for those whose loss of libido represents a loss of a large part of who they believe themselves to be.

Exercises:

As always, I start trying to find enough words to write, and end with having to carve and shave hundreds of words off in order to keep articles from turning into endless short stories (a bad habit of mine…be thankful you only have to read, not sit and listen to me babble for hours!)  To this end, I am going to list a number of beneficial Man-Yoga poses that will increase energy, fitness, libido, and over time raise your spirits to boot!

• Cobra Pose (balances and heals the Chakra relating to our sex drive (Sacral)).
• Forward bend
• Wheel Pose (modified bridge pose posture)
• Butterfly Pose (Kundalini)
• Plough Pose (a superior pose for the whole body and sexual activity)
• Chair Pose
• Frog Pose (Kundalini)
• Corpse Pose

What midlife crisis?

As I was doing some research for this article a few weeks back, I was surprised to find out how much of the available body of work on male midlife crisis involves answers to sexual dysfunction and libido.  I have to admit, I’m a little confused at the stereotypical man-view regarding sex and loss of desire.

Perhaps the real way to deal with midlife crisis in men is to instead visit the problem itself:  A society that has created the conditions in which no man could ever live up to the image expected indefinitely.  Personally, a great deal of my own midlife crisis was handled through Yoga and “re-writing” my agreement on what being a man really meant.  The meditative qualities of Yoga assisted in forming this new agreement, based on things I feel have more value than what our society holds.

By all means – use these helpful and healthy tips to help break the midlife crisis pattern, but take the time to re-write your own agreement as to what being a man means.  Consider such things as standing up for those who cannot, protecting those who cannot protect themselves, living with integrity, and most of all; A real man can do no harm, as he realizes that in the act of harming another or his environment, he has ultimately harmed himself.

Namaste, my friends…

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The New Year’s resolutions have been set and progress is well under way to make this a year of great positive change and growth.  As I have talked about before, winter is a season of rest, recovery and preparation for the spring…and burning off those pounds from our festive season’s overindulgences!  Here are five Yoga poses that will boost your metabolism, help you achieve a more sculpted and shapely form, as well as actively burn fat in the process.

Urdhva Dhanurasana

Urdhva Dhanurasana or wheel pose is a fantastic calorie burner requiring flexibility and leg, back, and arm strength.  To enter into this pose, start by lying on your back on the mat, checking that your spine is straight and relaxed.  Bring your feet up and place them on the mat so your knees are bent and your heels are about twelve inches away from your buttocks.  Place your hands palm down on the mat beside your head, fingers pointed towards your shoulders.  Lifting into the hips first; push yourself up until the crown of your head is gently contacting the mat.  Keep your feet and knees parallel throughout the lift and the pose.  A note of caution:  Make sure you do not allow your neck to support your body weight in this position.

Straighten your arms, allowing your head to rise off the mat and naturally hang as you move to complete the position.  The less flexible you are the greater leg and arm strength it will take to move into and hold this position.  Keep the knees together, stretch through the legs and entire back, relax the shoulders and buttocks and try to bend the full range of your spine gently and evenly from vertebrae to vertebrae.

Virabhadrasana III

Virabhadrasana III or Warrior III pose is a fantastic pose that improves your balance and core strength while working the legs in particular.  Start from Mountain pose and then raise your arms over your head, palms facing each other and arms perpendicular to your mat.  Slide your right foot back as you lean slightly forward while maintaining a straight back and your arms outstretched and in line with your back and your right leg.

Lift your right foot and straighten your left leg simultaneously, keeping your arms parallel to the floor.  At this point, your raised leg, upper body and arms should all be parallel to mat. Lengthen the entire spine by actively stretching your arms and your legs. Breathe through the belly and pay attention to your lower back.  Reverse the steps to return to Mountain pose, and repeat on the other leg.

Utkatasana I

Utkatasana I or chair pose may look relatively simple, but when performed correctly and maintained for durations of thirty seconds to two minutes it is an intense calorie burner.  Beginning with mountain pose, inhale and raise your arms and stretch them towards the sky to lengthen your spine.  Exhale while bending your knees and move your upper body forward to a forty-five degree angle.

Check to insure your lower back is straight.  A good tip to help keep the lower back straight is to focus on letting your upper body weight flow down through your pelvis while consciously relaxing the calve muscles.  Your breathing should be relaxed and with little effort.  If your breathing becomes laboured or difficult, it is usually a sign the lower back is out of alignment, thereby contracting the chest and making correct breathing impossible.  Chair pose may be performed for durations of thirty seconds to over two minutes.  Start with ten to fifteen seconds, and pay close attention to form to achieve the best results in this asana.

Chaturanga Dandasana

Chaturanga Dandasana or four limbed staff pose is a great pose for strengthening the arms and wrists, as well as toning the abdomen.  From plank pose, fix your shoulder blades against your back ribs and press your tailbone toward your pubis.  Exhale and slowly lower your torso and legs to a few inches above and parallel to the mat.  To avoid the lower back from sinking toward the floor in this position, lock the tailbone into place and keep the legs active throughout the pose.  Lift your head, and enjoy the view a little closer to the mat!  Feel free to enjoy this pose for durations from ten seconds up to a minute.

Adho Mukha Vrksasana

Adho Mukha Vrksasana or handstand pose is one of my favourite strength building asanas, although I still find it necessary to be at least near a wall to be comfortable.  Standing on your hands increases your heart rate by virtue of the inversion itself:  It takes much more effort to pump blood upwards through two-thirds of your body as opposed to the short distance between your heart and your head.

Start by performing downward dog, with your fingertips an inch or two away from a wall, hands shoulder-width apart and parallel.  Firm your shoulder blades against your back and pull them toward your tailbone. Spread your palms shoulder width apart and splay the fingers to form a solid foundation.  Rotate the arms outward, keeping your hands parallel to each other.  This allows your shoulder blades to remain as wide as possible.

Bend one in inward and push off or ‘hop’ yourself upside down.  As soon as you push off, use your abdominals to help pull your hips up and over your shoulders.  Don’t panic if you put a few dents in the wall from your heels; after a couple of attempts you will know how much force you need to get upright (downright?).  Vary the ‘starting leg’ every time you perform handstand pose, allow your head to dangle comfortably from your neck, and enjoy this pose for anywhere from ten to fifteen seconds to several minutes if you wish the challenge.

Handstand pose increases balance and strength in the entire shoulder girdle, arms, and wrists.  Inversions like handstand pose also take pressure off the organs and spine as well – a short vacation from the normal effects of gravity when we are upright.

Incorporate these five poses into your Yoga routine and watch the festive pounds melt away long before spring!  Of course, good nutrition and keeping your new year’s resolutions will help too.  Until next week…

Namaste

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Happy New Year!

I hope that your Christmas Day was exactly as you had hoped for, as was mine.  Now is the time for inner reflection and examination.  Winter is the season where all of nature goes inward, preparing for the coming of spring.  We look to the coming of the New Year as an opportunity for rebirth and growth.  Our failings and lessons of the last year are long dead and must be released to make room for the new.

One of my most important resolutions that I have thought of and meditated on to date is the resolution to become more flexible in the approaching New Year.  More flexible in thought, more flexible in my own beliefs, and more flexible in body.  As far as the body is concerned, there are a number of supplements which can help with the tendons and joints and are relatively inexpensive and time tested:

Glucosamine

Glucosamine is naturally present in the shells of shellfish, animal bones and bone marrow. It is also present in some fungi, such as Aspergillus Niger.  Glucosamine has been shown in clinical trials and studies to be effective at easing discomfort in those suffering from joint pain and promoting healthy cartilage. In ongoing trials, Glucosamine is showing great promise for its ability to promote joint health while remaining a safe and effective natural supplement that is better for the body than NSAIDS such as ibuprofen and aspirin.

Note:  If you are allergic to shellfish, consult a doctor first regarding use of Glucosamine.

Chondroitin

Chondroitin is a molecule chain that occurs naturally in the body. It is a major component of cartilage – the tough, connective tissue that cushions the joints. Chondroitin helps to keep cartilage healthy by absorbing fluid (particularly water) into the connective tissue. It may also block enzymes that break down cartilage, and it provides the building blocks for the body to produce new cartilage. A number of scientific studies suggest that Chondroitin may be an effective treatment for Osteoarthritis.

MSM or Methylsulfonylmethane

Methylsulfonylmethane is a relatively new dietary supplement form of sulphur that is found in our living tissues. MSM supports healthy connective tissues like tendons, ligaments, and muscle. MSM is a naturally-occurring nutrient found in our diet through the sulphur cycle. Ocean plankton release sulphur compounds which rise into the ozone where ultra-violet light breaks it down into MSM and DMSO. DMSO, dimethyl sulphoxide, is a precursor to MSM. MSM and DMSO return to the surface of the earth in rain. Plants concentrate MSM and return it to the earth and the sea. Evaporation into the air results in their return to the earth.

MSM has a unique action on body tissues by decreasing the pressure inside the cellular wall. In removing fluids and toxins, sulphur positively affects the cell membrane.  Sulphur is in the hair, skin, and nails as many amino acids – the building blocks of protein – have sulphur as a component.  MSM is currently used for joint problems, as it supports healthy muscles, tendons, and ligaments.

Jin Gu Jia Wan (Chinese herbal formula)

Throughout the ages Tai Chi practitioners have used Jin Gu Jia Wan to improve flexibility, and minimize injuries.  Jin Gu Jia Wan replenishes the synovial fluids that lubricate the joints, nourish the ligaments and tendons, and facilitate the smooth flow of vital energy (Chi) to the lower extremities.

Guggul

Guggul, also known as Commiphora mukul and Indian Bedellium, is a very effective herbal medicine that not only promotes a healthier muscle-skeletal system but also helps balance cholesterol.

Shallaki

Shallaki is used in arthritic problems like rheumatoid arthritis, osteoarthritis, gout, joint pains, and skeletal muscle pain.  Shallaki is also known to have anti-cancer properties as well.

Turmeric

One of my favourites, Turmeric has been effectively used for well over 2500 years to help heal and relieve many conditions.  A ‘super spice,’ turmeric is long known for its anti-inflammatory properties and proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.

• It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
• When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
• Prevented breast cancer from spreading to the lungs in mice.
• May prevent melanoma and cause existing melanoma cells to commit suicide.
• Reduces the risk of childhood leukemia.
• Is a natural liver detoxifier.
• May prevent and slow the progression of Alzheimer’s disease by removing amyloidal plaque build-up in the brain.
• May prevent metastases from occurring in many different forms of cancer.
• It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
• Has shown promise in slowing the progression of multiple sclerosis in mice.
• Is a natural painkiller and cox-2 inhibitor.
• May aid in fat metabolism and help in weight management.
• Has long been used in Chinese medicine as a treatment for depression.
• Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
• Boosts the effects of chemo-therapy drug Paclitaxel and reduces its side effects.
• Promising studies are underway on the effects of turmeric on pancreatic cancer.
• Studies are ongoing in the positive effects of turmeric on multiple myeloma.
• Has been shown to stop the growth of new blood vessels in tumours.
• Speeds up wound healing and assist in remodelling of damaged skin.
• May help in the treatment of psoriasis and other inflammatory skin conditions.

A favourite ‘almost vegetarian’ recipe of mine with Turmeric

Start off the New Year right with this tasty snack you can serve to your friends and family while giving them the gift of Turmeric and all its qualities!

Ingredients

• 6 cups oyster crackers
• 1/4 cup water
• 1/4 cup olive oil
• 1 teaspoon chicken bouillon powder
• 1 teaspoon garlic powder
• 1 teaspoon dill
• 3/4 teaspoon turmeric

Directions

1. Place crackers in a large mixing bowl.
2. In a small sauce pan boil chicken bouillon in water.
3. Add other ingredients to pan and simmer for 5 minutes.
4. Pour about 1/4 of the liquid over the crackers.
5. Mix.
6. Repeat steps 4 and 5 until crackers are evenly coated.
7. Place oyster crackers in a microwave safe bowl.
8. Cook in microwave on high for 3 minutes.
9. Remove and stir.
10. Cook in microwave for another 3 minutes.
11. Allow to sit and cool for 5 minutes before serving and enjoy!

Happy New Year to all of our readers, and all of our new readers to come!  May this New Year bring you peace and fulfillment which you may then spread to the world.

Namaste.

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Far back into our recorded history, fasting has been seen as a method to rejuvenate the body, cleanse the mind, and allow Spirit to shine through.  Christ fasted for forty days in the desert; Buddha fasted for forty-nine days under a tree at a river’s edge; even animals in nature instinctually use fasting as a method to rid the body of disease, pain, and ill-health.  What does it mean to fast?  The typical definition is total abstinence from food, but there are many types of fasts you may participate in depending on your current state of health, activity levels, and goals.  The various types of fasting include:

Strict fast – In its strictest sense, fasting using this method means the abstention from taking anything into the body outside of pure water, which is sipped in small quantities throughout the day.  Fasts of this type rarely exceed seven days unless under direct supervision by a medical practitioner or holistic healer with direct experience in the field.

Dry fast – This is the most intense of fasts, and should only be undertaken after making your intentions clear to your family physician and obtaining his or her approval.  Dry fasting does not typically exceed three days duration, but longer periods are not unheard of.

Food specific fast – During a food specific fast, certain types of foods are avoided.  Most common are abstention from meat and dairy products, or eating only fruit and vegetables in their raw state.  Fasts of this nature are usually maintained for prolonged periods exceeding two weeks and as long as six weeks.

Common fast – The most popular of fasts in Western culture, the common fast usually involves consuming only water, diluted fruit juices, herbal teas, and/or other liquid detoxifiers.  As is the case with the majority of fasts, milk products are avoided while fasting using this method.  The typical duration for a common fast is anywhere from one day to two weeks.

One of the advantages of this method of fasting lays in the detoxifying and cleaning affects of both the herbal teas and the diluted juices, which remove waste products and harmful toxins from the body.  Fruit juice must be consumed sparingly and never at full strength, as this will only excite the digestive system and cause stomach burn.  Diluting juice at a ratio of two parts water to one part juice (i.e. 2/3 cup water, 1/3 cup of juice) is a good place to start.  If you are experiencing stomach burn or pain/cramps, increase the ratio to four or even five parts water to one part juice.

Physical Benefits

The physical rewards of fasting include both subtle and overt benefits.  On a grosser level, weight reduction, restored skin elasticity, increased energy and vitality, a deeper and more rejuvenating sleep cycle, and a reduction or total cessation of disease symptoms or sickness.  At a more minute level, millions upon millions of cells are revived and rejuvenated, the organs are given the opportunity to expel accumulated waste, the blood is cleaned and better oxygenated, and the joints and tendons of the body relax and become more flexible.

Mental Benefits

Fasting encourages us to reclaim our personal power and reassert control over our own minds.  As creatures of habit, the ‘habitual momentum’ of self destructive behaviours can be difficult in itself to defeat.  Fasting brings our present lifestyle and modes of behaviour to an abrupt halt, allowing space in which we have the opportunity to assess ourselves and reflect on how we are going to live our lives from here forward.  Through fasting, we can literally step outside the box of our physical and mental existence and view things from a point of non-doing and stillness.

Spiritual Benefits

No matter what the driving force behind your reasons to fast, the deepest and most profound effects of fasting are not immediately visible to the outside world.  Through physical and mental restraint, we harness the mind and body and rein them both to a stop.  I liken the state of the Ego Mind in the early few days of fasting to a child who feels punished and refuses to communicate.  There is enough of a shock at the denial of food that the Ego becomes quiet, as if realizing for the first time that the Silent Observer or True Self is the one in charge.

In this silence that fasting creates naturally and effortlessly, our true selves begins to speak.  At first it is only a whisper, and you may not even be aware of it.  Over time; especially during a fast of three days or more in length, this voice becomes clearer and more easily heard.  Old emotional scars and negative experiences often surface in a new light of understanding and are resolved and expelled from the mind and body.  I would argue that the natural emotional cleansing that accompanies a fast is just as powerful if not more so in its ability to heal our physical state as the physical benefits alone.  Disease (dis-ease) originates in our mental and emotional body, and is then manifested outwardly in our physical form.  In cleansing ourselves of this dis-ease, the physical body is free to heal the damage it may have caused.

Usual Suspects

There are a number of physical side effects during the initial stages of fasting that some may find confusing, difficult, and even a little fearful in their manifestations.  The majority of these effects are totally natural and are not directly related to fasting itself, but rather to the amount of accumulated toxins within our bodies.  As previously mentioned fasting is best done after consulting a physician or experienced holistic healer.  If any side effect from your fasting worries you, please contact your doctor or another professional.  Common physical side effects include:

Nausea or vomiting – If you are a heavy smoker or a heavy drinker, you are going to experience nausea and perhaps even vomiting during the first few days of your fast.  This is a perfectly normal reaction and will often be accompanied with headaches and nervousness.  Do not break the fast during this period, as it is transitory and you will soon feel much better.  If vomiting continues repeatedly throughout the first two days, please check with your doctor.

Shakes, cold sweats – As your body goes through the initial stages of dispelling accumulated waste and toxins from the body, it is not uncommon to experience shakes or cold sweats; even both.  Again, this is a natural part of the process and can be alleviated by consuming hot tea, or sipping on diluted fruit juice and very warm water.

Bad breath, heavy tongue – You may experience bad breath, ‘cottonmouth tongue,’ or gummy teeth as well.  These are transitory effects as well and are again a product of toxins being released from the body.  These are especially common side effects in those suffering from chronic conditions.

The Good News

The good news is that fasting provides an experience that simple words do not convey.  The whole body, mind, and spirit feel lighter, more focused, and more aware.  Energy levels which may drop significantly during the first few days quickly rebound to new heights.  As stress and tension drains from your body, your Yoga is instantly improved by allowing you to move more freely without obstruction.

I would offer these final words of advice to you our valued readers; Make fasting a very personal, very important part of your life.  Over time, you will naturally build up to fasting for durations exceeding three days – this is when the true magic begins to happen…

Namaste.

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Yoga is a great practice for cyclists who want to stretch their muscles and balance the tightness that can occur from using certain muscles intensely and repetitively.

Why add yoga to your training regimen?

When the body moves through the same plane on a regular basis it can become unbalanced. Some muscles are overworked while others are underused. Yoga can help to strengthen and elongate muscles that are overworked and chronically tight from repetitive use. It is also a great form of cross training.

My sister Julia, is a track cyclist (that’s her in the photo above!) and she trains intensely. We often end up chatting about yoga and trying to find poses that might help her ease some of the muscular tension that inevitably builds from such intense training. Her most common complaints are tightness in the back and shoulder region as well as the hips.

Hip Flexors

The iliotibial (IT) band is a group of muscle fibers that runs along the outside of the thigh starting from the pelvis, going over the hip and to the knee. In cycling, the hip flexors work very hard and this overuse can cause micro traumas, tiny tears in the fibers that results in strain. IT band issues and injuries are very common with cyclists. In order to prevent injury it is important to stretch these muscles.

For the hips, Thread the Needle is great and is also a good pose to use in preparation for the more intense, hip-opening  Pigeon Pose.

Upper Back and Shoulders

Cyclists are hunched over the handlebars of their bikes for long periods of time. This posture can contribute to tension. Yoga poses that focus on stretching the shoulders and opening the back (any backbending pose) may be quite beneficial.

Cat-Cow flow will really help to open up and stretch the chest muscles. Another recommendation — try a gentle supported backbend reclining over a bolster or folded blanket. This allows you to stay in the posture for a longer period of time (you are fully supported) and feels amazing in the shoulders and back.

In the following video, Sadie Nardini teaches a short yoga flow designed specifically for cyclists. It starts out with a seated Cat-Cow flow, followed by Upward Facing Table, then Pigeon Pose and ending with One-Legged Forward Bend for the hamstings.

Click here to view the embedded video.

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