Yoga As Medicine (Yoga Therapy)

Yoga is a way of using our minds and bodies to feel good (therapeutic effects). Try cow's face (ghomukhasana) arms for shoulder flexibility and care. Use yoga breathing (pranayama) for energy and filtered air. Practice swan-feather pose (pinca-hamsasana) for lumbago and mind/body awareness. Yoga can be anecdotal for anyone; here are a few ways yoga has been medicinal for me.


Once, while snowboarding I fell off a rail and swiped my shoulder going down. My deltoids felt bruised (bleeding from the inside) and battered, of no use; possibly dislocated. Whatever the case, I was in grave pain.
Usually, I can deal and end up feeling fine. This time, was different; I sat on the deck of the lodge contemplating calling an ambulance. I couldn't drive in this state, I was dazed and confused. Where as, I have driven to the emergency room arm raised, while bleeding with no problem.

Anyway, my only reprieve was sitting in gomukhasana (cows face) arms. The arm of my hurt shoulder hugging behind my back reaching towards my cervical spine (neck) and the other arm reaching up past my ear bent at the elbow inching down my neck. I grasped my fingers together and held on despite the raging I felt through my shoulder.

I sat in ghomukhasana imagining an ambulance driving to the rescue while the pose did it's work. Finally, ten to twenty minutes later I released my hands from the pose (asana). Blood gushed (pumped) through my shoulder; range of motion intact.
I didn't ride the rest of the day. I enjoyed the sunshine and the fact I made it through major grief. I felt happy knowing I could survive and continue to ride another day, a different hour; albeit, more cautiously.

I continued to use cow's face arms diligently. Especially, that day and when I felt pain throughout the week and months ahead I'd reach into pose. Saved by the beneficial (therapeutic) effects of yoga.




Ironically I felt protected from smoke while working to put it out as a Wildland firefighter, but had no control over inhaling it as a "civilian". Over the next decade the air was seasonally smoky. During this time, I jogged in the midst of smoke; I recalled yoga breathing, breathing in and out of the nose only. I began using the technique while jogging. Snot poured out my nostrils, I became self-conscious but resolved to naturally filter the air; I was breathing .

Initially, I felt claustrophobic like I wasn't getting a full breath. However, I kept practicing and no longer needed an inhaler for the adult-onset asthma I had experienced. Difficulty breathing was now a non-issue. Simply, because I focused on pranayama (breathing), literally translated as "life force". The human body is truly its own best medicine.




Swan Feather Pose (Pinca-Hamsasana) a third example of yoga therapy came into my life after many months of misery. I awoke from sleep unable to get out of bed. I was paralyzed. I literally couldn't walk. I'd been going through some extreme life changes. My life felt like it was caving in on me and now I had to crawl like a baby.

I moved to Studio 18A. Grateful, for the square footage and beautiful views for private trainings. A Partner Yoga Session was scheduled; my clients entered. I had been crawling to get around and upon their arrival was able to stand, although the pain was debilitating. I greeted these clients with a smile, pretending I was perfectly okay. I sank down into a squat, as I began verbalizing ques. The session was a relative success for I could stand while squatting felt therapeutic. I went to a chiropractor and masseuse to enliven my body and decrease the sacral pain.


That year I attended a four day Yoga Therapy workshop. We breathed, chakra balanced, spoke about subtle energy and used hand symbols (mudras) to align and center along with gems, colors and aromas. We spoke about the process of healing and the importance of mind over matter. However, I was still feeling sacral pain and misalignment.

The final day of the Mind Body Conference we continually worked on asana. I was introduced to pinca-hamsasana. Many teachers chose not to move into the pose, yet I consistently inverted in this prone arm balance. The sacral pain ceased; I felt cured.



The healing process is truly amazing - Yoga can lead the way! Simply use the above yoga practices or better yet, cultivate your own. The examples prove asana and pranayama improve strength, balance and flexibility. As the saying goes, "movement is medicine..."

Truthfullness (Satya) & 5th Energy Center (Vishudha Chakra) Associations

One of the most important life lessons I have learned is 'honesty is the best policy'; knowing silence (listening) is just as important. The 5th power center of the pharyngeal plexus (throat) associated with communication, cooperation, collaboration and consensus is also associated with listening. 

A balanced 5th energy center (Vishudha Chakra) draws from the heart and brow center to speak kind and true; interconnecting the characteristics of kindness, caring, and compassion along with clarity, vision and intuition. Incorrect words and angry yelling can occur or a person may not speak up for them-self or someone else when the 5th Chakra is imbalanced. 

Balance by visualizing the color blue and element of sound while meditating (thinking/praying) around nature sounds. Continue enhancing the ability of the 5th energy center by thinking of happy, healthy, wealthy and wise associations (emboldened). 

To experience a subtle energy (Chakra) balance take care of yourself by speaking the good and true realities of life, remembering to wage peace by pleading the 5th because taking an oath of silence does not implicate one-self with wrong doing.  Integral to the first ashtanga (classic) yoga principle of ahimsa (non-harming) - taking care not harm yourself or someone else; you have the inherent right to speak.  Try a Yoga Training (Touch) Aroma-Restorative to heal, balance and rejuvenate; notice the effects.

Mushroom Stroganoff A Good Choice for Strong Bones

Vitamin D is important for calcium absorption to maintain strong bones. Try this mushroom Veg. Dish which includes nutrients such as Omega 3's, B12, Iron & Vitamin D. This is a dish for dark dreary days when Vitamin D absorption from sunshine is lacking; it's an health association for the 6th & 7th Chakras (energy centers), which also includes smiling, vision/imagination/clarity and intuition, rest concise/intelligent/universal knowledge and consciousness (presence in the moment - it is a gift)!

Ingredients
• 1-2 C. water add more as needed (instead of oil enhances health benefits)
• 1/4 C. slivered onion – to taste, not to much (Quercitin)
• 2-3 C. mushrooms – white Button, Shitake, any others (Portabellas are also good sources of Vita. D)
• 1/4 C. uncooked noodles or rice (endurance)
• 1-2 Tbs. nutritional yeast (B12)
• 1-2 Tbs. ground flax (omega 3's)
• 1-2 Tbs. turmeric (anti-inflammatory)
• 1-2 Tbs.vegetable bouillion (various vitamins)
• 1-2 Tbs. soy sauce (improves low blood pressure)
• 1-2 Tbs. flour (to thicken)
• 1/4 c. tvp (textured vegetable protein)
• 1/2-1 c. almond milk (has 45% calcium & 25% vita. D)
  ◦ 1 tbs. Miso after cooking (live cultures)
  ◦ 1 c. serve over greens (calcium & other various vitamins) or mix in green beans instead of rice or pasta

Place water to cook pasta in a pan, turn stove to high. Place slivered onions, mushrooms and pasta in pan cook pasta. Then place all other ingredients in pan, after the pasta has cooked.  Add more water or powders as needed for a consistent sauce. Voila, your meal is ready to eat whenever you are!

Rainbows

Summer has arrived, although, in Montana, there may still be a snow flurry. For now, soaking in the Vitamin D by seeking sunshine, between cloud bursts, has benefits. Fully appreciative of the weather - clear skies, cloud covered, pouring down or filled with flakes.

Blessed to adventure out alone and with friends; to journey up mountains, across streams, over downfall and wildflowers, across spring fed ponds. Making it out to enjoy road cycling, hiking, trail running, river floats and slalom boats. Street ventures of barefoot walking, track running and marathoning fulfilling sweet and sweaty summer days.

Whatever the weather, yoga has been a pot of gold under rainbows*. Any time and place during the day or night it is comforting to strengthen, balance, stretch and relax through stillness hugs, body lifts and mindful holds. Yoga works wonders anywhere; even a spring fed pond before a swim, cycle and run.

*As a child
I was told and believed
that there was a treasure
buried beneath every rainbow.

I believed it so much that
I have been unsuccessfully
chasing rainbows
most of my life.

I wonder why
no one ever told me
that the rainbow
and the treasure
were both
within me.
-Gerald G. Jampolsky, M.D.

Sport Specific Poses (Asana) for Before, During and After Running

Sport specific yoga poses are a creative way to make the most of your yoga time. Hold poses when either taking a break during an interval run or after speed and endurance work which help rest, stretch and strengthen the feet, legs, hips and back. Malasana (squat pose), it's great for stretching the calves (gastrocnemius and soleus) and strengthening the tibialis; therefore, preventing shin splints. Standing pigeon stretches the hips and glutes while strengthening the quads and increasing proprioception, awareness of the body in space, helping to protect the knees. Dancer pose (Natarajasana) does the same while stretching the quads and hip flexors (runners lunge also stretches the ilio psoas); especially needed after running up hills, or mountains as the case may be.


Standing twists are a great way to release and relax the torso helping prevent side aches. Standing hand to foot (Utthita Jathra Padanghustasana) or the less intense forward hinge (Uttanasana) stretches the hamstrings group. These are a handful of great running poses to help the body feel prime. Choose a few or do them all adding in your favorites. Of course downward facing dog (adho-mukha-svanasana) stretches the entire back of the legs. So lift those tailbones high and sink heels down while lifting toes to strengthen the tibialis (shins). If down dog is easy for you try dolphin by coming down onto elbows – kudos for heels to the ground in this pose!


For more sport specific poses to do with cycling and swimming check out Yoga Journals article, Triple Play, in the August 2014 issue. Oh, and don't skip legs up pose (supta-dandasana). Simply lay on your back and lengthen your legs up holding your legs or feet; using a strap can help. The reverse flow of blood is an excellent way for the feet and legs to feel well rested after activities. Move into shoulder stand for even greater benefits, also helping the hips. My own, personal favorite is Pinca-Hamsasana (Swan Feather Pose), helps my back feel great. Begin in crocodile (nakrasana) - down phase of a triceps push-up, then place the torso on/near the upper-arms and lengthen legs up. Balancing prone butterfly, what I like to call hovering helicopter, is a great transition for feeling balance before lifting the legs.

A Handful of Poses To Awaken and/or Rest and Sleep

These poses can be done laying on your back, supine or laying on your front, prone while in bed. Be inclusive, intrinsic, intuitive & conscious while feeling, breathing and listening; you may fade in & out of this wise presence. However, the more you practice the more awake & aware you will become.

1.) Supine/Prone Tree (Vrksasana) - lay long with one foot placed in towards the thigh, up near the groin, switch sides, lay in pose for a similar amount of time.

2.) Supine/Prone Butterfly (Baddha Konasana) - rub feet together with knees splayed apart, opening/stretching the adductor muscles (inner thighs including groin) – prepares the body to awaken.

3.) Supine/Prone Twist (Jathra Padangusthasana) - bring knees towards the chest then place knees to one side, rest, then move to the other side – beneficial for the internal organs, especially after a 12 hour fast when the stomach and intestines are relaxed. According to the article Fasting the Right Way, in the magazine Energy Times (Enhancing Your Vitality Through Nutrition Health & Harmony; June 2014), Campanile, MD, recommends a daily mini-fast of 12 hours to help with fat burning and increase metabolism, among other benefits.

4.) Feet to Hands or Child (Apanasana or Balasana) - bring knees towards chest and hold the soles of the feet or lay prone & bring knees underneath, place tailbone towards heels & rest head.

5.) Upright Legs or Sit Through to Upright Sitting (Supta Dandasana or Dandasana) - lengthen legs up & hold legs, feet or toes, rub up & down legs while stretching them towards the sky or bring legs through, to the front of the body, from Child to sit upright, tailbone through to the top of the head aligning while lengthening legs long. Both poses can stretch the hamstrings group of muscles and back.

Rise and shine with these beneficial poses to start your day the happy, healthy, wealthy and wise way!  Use reverse order to fall asleep, dreaming sweet!

Intermittent Fasting Scientific Evidence | EAS Nutrition Research

Intermittent Fasting Scientific Evidence | EAS Nutrition Research