The Miracle is You - Kute Blackson (OFFICIAL Music Video)

Longevity

At a party a new acquaintance mentioned she is pre-diabetic.  Confused by the diagnosis, she claims she was never told by her Doctor that she is obese.  Obesity is a precursor of Type II Diabetes.

Later, when having the chance to speak with an MD friend I told her about the surprise diagnosis.  My friend, the MD claimed, people know when they're obese and said it has to do with carbohydrate loading.  I knew through my experience with Alternative Healing as an E-RYT that people may not know they're obese, mistaking themselves to be overweight and a healthy balance of proteins, fats and carbohydrates is key to feeling at home in your body (temple) along with healthy food choices (fresh is best), portions (less loading) and daily movement (intensity inclusive).

The MD stated any BMI over 30 is considered obese.  A BMI is a person's weight to height ratio when multiplying weight times 703/height.  For example a BMI of 18 is found by w(703/h)/h = 115 lbs x 703/5'7"(5x12+7)/67.  Furthermore, research indicates the less a person weighs, in their healthy range, the greater the person's longevity (healthy life expectancy)!

Kids!

Kids yoga is a fun and interesting way to learn yoga; adults who try often giggle about with intermittent bursts of laughter.  Kid Group Sessions are conducive to social expression and can bring a smile to someone shy.  Poses (asana) from nature, specifically animal poses, are of great interest.

Children naturally feel good about themselves and enjoy sharing with one another.  Learning (svadhyaya) about our bodies through yoga develops strength, balance, flexibility and relaxation.  Being a yogin, person who practices yoga, has benefits off the mat and into society.

Conscious practitioners like learning, and having fun helps children's (and adult's) awareness towards caring, compass and kindness.  "Kid" poses remind us to be respectful of our animal friends, nature and interconnection.  The benefits of practicing Kids Yoga are bountiful!

Bandhas, Feeling Yoga Hugs From the Inside

Generally speaking Yoga is mind/body connection. Specifically, Feeling strong, balanced, flexible and relaxed is the purpose of practising yoga. There are five major areas to feel through our bodies for strength, balance and flexibility which provide poise; relaxed movement.

The five feeling areas are called locks (bandhas). When we squeeze or feel deeply these areas hug from the inside. The bandhas are located at the feet, pelvis, core (back/abs), neck and hands.

Let's begin with our feet. Feeling the pads of the heals, outer edges, balls and toes while separating the toes wide helps the feet suction. This is known as Pada Bandha.
 
Mula Bandha occurs at the pubococcygeus with the pelvic floor muscles. By gripping, feeling suction and lengthening here a person's energy begins to rise (kundalini). The strength, balance and flexibility of the body reverberates up.
 
The abdominals sink back. The torso lifts. The spine lengthens. Udyana Bandha (hold), strengthens the body's core. 

Continue feeling dynamism by lengthening the neck. Contract the front (anterior) muscles of the neck (sternocleidomastoid). Ensure shoulders are relaxed back and down by gently squeezing the muscles (rhomboids) which connect the shoulder blades (scapula), lift the chest, align ears over shoulders - lead with the heart not the head. Jalandhara bandha is obtained by holding this alignment, even while hinging or extending forward. 

Hasta Bandha occurs during hand supported poses, energy can be felt at the palms of the hands. Fingers splay wide; imagine hands with a suction cup, starfish or geco grip. The weight of the body is felt to the tips of the fingers relieving wrist pressure. 

Bandha practice with breathes (pranayma) enforces body holds with ease when grip, lift, length and suction improve our body's strength, balance, flexibility and relaxation (pratyahara).  Feeling sensations our deepest sense of postural (asana) awareness is known (samadhi) through empowered (dhyana) focus (dharna)!

For more information visit www.yogatrainingtouch.com 

Water, The Elixer of Life!

Recently I listened to the Big Sky Unitarian Universalist President speak about the “Human Right To Water”. I found her comments intriguing especially the ways we can connect to Water Justice; she included four ways to help. Our rationale and intellect can enter into discussions and questions about natural resources, especially water. Service and doing by turning the tap on and off rather than letting it run. Feeling love and emotions by watching a documentary about water. Finally through transcendence and spirit by practicing mindfulness and/or writing a poem.

Practicing this yoga sequence is a microcosmic way to tap into your inner fluidity; in some way it may help the macrocosmic flow of water. Begin knowing that water is a second energy center (Svadisthana Chakra) association. The subtle energy of this power center is located around the sacral plexus where the spine is connected to the back of the hip bones (ilium) and is associated with the upper legs and knees. Bring awareness to the body associations, in particularly the hips. Think of the hips as a bowl of fresh water tinted with the color orange by a flower, fruit or vegetable because that is the Svadisthana's color association.

Drink fresh water, feel throughout the hips and body let the water lubricate. Roll the hips for comfort and feel synovial fluid lubricate the joints. Imagine water pouring out of the hip girdle (bowl) in back of the body by tucking the tailbone under for a posterior pelvic tilt. Then, imagine water pouring out the front of the pelvic bowl; doing an anterior pelvic tilt. Next, move the hips from side-side and imagine water running out the sides of the pelvic bowl or sacral plexus with each “hip bump”.

Focus on squeezing the torso muscles for a strong core. Contract front (abdominus rectus), back (latissimus dorsi) and sides (obliques), while stretching the opposing muscle groups. Roll hips counter clockwise and clockwise.

Utilize the Svadisthana chakra associations of creativity and commitment by going deeper into the movements. Try standing Cat/Cow Pose by placing hands just above the knees while tucking the tailbone, squeezing abdominals and bring the chin towards the chest while gazing down. Next, gaze up, arch the head and back while lifting the tailbone up, squeezing the low back muscles and lifting the chest. Feel tension releasing. Cat/Cow Pose can also be done on All Fours.

Continue stretching the hips. This time, gaze over the shoulders to find the hips in Puppy Dog/Fox Tail Pose simultaneously contracting and releasing the obliques. Feel the body as a harmonious whole – physically, emotionally/energetically, intellectually and joyfully healthy. Imagine the Earth's water supply flowing freely to all people - Bliss out!

To see a video containing Hip Bumps and Standing Cat/Cow check out the blog at this site titled "Yoga Style Hip-Hop".

Pack Pineapple/Fresh Fruit or Veggie and Choose to Route Around Unhealthy Food

Even Natural and Organic Food Stores Sell "unhealthy" food - processed with additives. Although, the additives are not considered as unhealthy as foods that are hydrogenated and contain high fructose corn syrup; any food or drink "addiction" - eaten/drank too often can be harmful. Some “foods” should probably not be eaten.


That said, the wonderful world of foods from the Earth are best and can be eaten in larger quantities, which helps with satiation (feeling satisfied). So, if you must go to the gas station and don't have a card to pay & go or need oil. Then, head straight to the counter where there may be a fruit bowl to choose a banana, apple or orange. Be prepared to route around the candy machine by bringing something healthy from home or shop the fresh/frozen fruit and veggie aisle at the store.


Plus, a little more exercise or a quick "in one door and out the other" from a new/different/faster route and the creativity/commitment of exploring/productivity are beneficial, like a walk outside instead of to the candy machine or being early and prepared for a meeting. If you have new found time a few long, relaxed and slow breathes or even a yoga pose or two (like upright sitting posture) are better than unhealthy foods. I hope these tips help!

Lunges With Kriya; An Explorer Series

Recently I was asked to teach yoga to a group of runners.¹ The kids ranged in age from ten to fourteen. We sat (Padmasana) upright, stood (Tadasana) in alignment, strengthed our cores in plank/hover (Chaturanga Dandasana), simulated a hill workout with Explorer Poses (Virabhadrasana), worked our balance with Tree Pose (Vrksasana) and expanded our chests during Wheel Pose (Urdhva Dhanurasana) for improved lung capacity. Yet we did not practice energy enlivening breath; they had, after-all, just returned from a run.

Speaking of energy enlivened breath, while attending Kirtan to listen to faith (ishvara pranidhana) stories, chant (mantra), breath (pranayama) and practice postural (asana) awareness while meditating (dhyana), one particular Wednesday evening; kriya was mentioned.² Previously, I had been taught kriya while studying Yoga in India during a time of fast paced aerobic activity.³ Most of my clients at Yoga Training (Touch) & Retreat have heard the expression.

This night at Kirtan I listened to the excerpt about kriya and integrated personal experience. The new found knowledge of the power of this breath (with body) became more special. Later, I decided to don the term as a single word of expression as a one mile racer.⁴ Now, with new plans for a process to follow intentions I will use kriya; focusing with special synergizing breath while running onward.

Specifically, kriya is a yogin power. Generally, yoga is beneficial in many ways, it can be used to calm the body and quiet the mind and/or enliven the mind and energize the body. Plus, specific movements and breath can heal our mind/body and improve performance. Yoga's eight limbs include sensory withdrawl, focus and meditation which lead to Oneness; being super.⁵

Tapas,⁶ a branch from a limb, is translated as discipline or more literally as “practice changing heat”. Tapas helps us to quiet and/or enliven ourselves bringing us balance. Harmonizing our breath with our movements slow and relaxed to be calm, cool and collected or fast and quick to be awake, aware and enthusiastic; connecting us to our bliss, physical presence, energy/emotions and intellect so we may be happy, healthy, wealthy and wise!

If you also, have interest in racing a mile or running any distance; if you run for fun, socially and/or competitively yoga can help. Try fast paced, kriya, yoga any time; these yoga moves can be used as a running workout and/or integrated into training. The mat exercises synergize mind/body awareness. Remember, a breath for each movement!

Begin standing (Tadasana). Move through standing squat (Utkatasana) and forward bend (Uttanasana) to runner's lunge (Anjaneyasana). Here the kriya begins; inhale focus on the back leg and engage the front leg muscles (quadriceps) to straighten and lengthen the back leg, then exhale the back leg forward towards the chest., all while taking the front leg back – continue switching legs and breathing. Engage the anterior muscles of the neck (jalandhara bandha). Extend, from the heal of the back leg to the top of the head, lengthening the body. Engage the pelvic floor muscles (mula bandha) and feel the sensation reverberate up to engage the core muscles (udiyana bandha). Keep repeating while feeling the bandhas.

Inhaling, move into crescent lunge. Exhaling, pressing the front foot's heel towards the ground feeling strength at the base of the spine. Inhaling arch the back and lift the chest. While stabilizing the body exhale and twist the torso, hands at heart center, towards the inside (medially). Move deeper to bind, placing the lower arm under the thigh and upper arm behind the back near the waist and grip hands together, if you are able. Gently, release back to center. Inhaling lifting the torso up. Next, twist to the other-side (laterally). Exhaling, hinge forward over the front leg, twist and bind. If you need to inhale stop the movement breathe and then move deeper into the pose on the exhales. Place shoulder towards thigh, armpit to the out-side of the leg, place lower arm under the front leg and bind by placing the upper arm behind the back near the waist and grasping hands if you are able. Then, gently releasing and returning to center.

Continue the Runner's Workout. Inhale and move into Explorer I (Virabhadrasana Ekam) by pigeoning the back foot by placing the heal down in back with the toes slightly ahead to protect the knee. Feel the weight from the outer edge of the foot and back of the leg to the buttox (gluteal muscles). The back leg is the support and strength of the pose. Twist the torso so the sternum aligns with the front knee by pressing the back hip forward and bringing the front hip back, this releases fat from around the waist and hips, with arms overhead, long and strong press them towards your ears, strengthening the chest muscles (pectorals) as the hands move closer together.

Next, exhale and open into Explorer II (Virabhadrasana Dve) by opening the hips, torso and arms. Straighten the torso, aligning tailbone with the top of the head, perpendicular to the ground. Relax shoulders down, lunging lower, aligning the front knee with the second toe of the foot with heals and toes aligning; not pigeon toed or duck footed. Arms are parallel to the ground, gaze to the horizon, chin aligning with the front arm.

Finally, inhale and lift into Reverse Explorer (Virabhadrasana variation) by keeping the forward thigh parallel to the ground and reaching the same arm towards the sky, stretching that side of the body while squeezing the backside torso (obliques) and resting the back-side arm; hand towards the Earth. Remember the strength and stability of the pose comes from the back leg. By placing the outer edge of back foot towards the Earth and squeezing the back side glutes and obliques the body becomes strong.

Switch sides. Here you have the option of more kriya with Runner's Lunge (Anjaneyasana) and moving from Crescent Lunge (Anjaneyasana variation) with twists and binds through Virabhadrasana Ekam, Dve and Reverse. Rest in Downward Facing Dog (Adhomukha Svanasana) and Child's Pose (Balasana) as you choose. Do as many sets as you like!

Bibliography

1. Johnson, Sarah (2015). Tread Lightly, After-school “Run” Program for 10-14 year olds. MT, USA.
2. Halloway, Joy (Winter 2015). Kirtan session. MT, USA.
3. Jayakumar, Swameesri (Nov./Dec. 2008). Yoga Session. Mysore, India.
4. Zombro, John (Feb. 2015). Montana Master's Mile (M3) E-mail Application. MT, USA.
5. Chopra, Deepak with Gotham (2011). “The Seven Spiritual Laws of Superheroes: Harnessing Our Power to Change the World” p. 36 ¶ 1. Harper Collins NY, NYUSA.
6. Bachman, Nicholi (2004). “The Language of Yoga” p. 19. Sounds True Publishing Boulder, CO, USA.