Adho Mukha Svanasana
adho = downward
mukha = face
svana = dog
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Try a down-dog:) Tones the arms, opens the whole back, lengthens and stretches the hamstrings, calves and Achilles tendons and … enlivening but calming elixir tonic for the brain with rush of fresh blood in this gentle inversion. A whole body stretch – Soften the tensions, and allow yourself to just feel GOOD. Don’t worry about “am I doing this right?” stuff – if it feels good to you, then, it must be right – listening to your own body.
No, nothing is wrong but as part of a routine checkup, went to Kaiser Hospital’s Lab to get my blood test. The lady in front of me, at every opportunity in interfacing with others kept lamenting how anxious and stressed she feels. I hear her complain at the registration, I hear her tell her tales of woes at the window, at the Lab … Dragging her feet, frown on her face, long long face – I felt total compassion for her – her body and mind are feeling disjointed, disintegrated and out of synch – What if I told her that there’s a way – there’s a way to feel whole, healthy and fit? Felt empathetic and wanted to prescribe “YOGA” meds to her ! Yoga is not just about those pretzel poses people associate with – that’s one eighth of the practice – there’s approachable yoga to all since it’s about a whole lifestyle to promote healing and transformation.
Here are some ways to boost one’s energy when feeling dragged down with those matters and people who really drain your energy – we shouldn’t avoid them even if they sap you of chi, prana, energy, whatever you call it that enlivens you with joy – we need to help them recover and as a result if your own energy starts flagging – take a pause, restore and – start out Monday right with some of these tips:) Nothing extreme; kind gentle care of Self:
– First – Eat iron-rich foods- why?
Iron gives you energy by converting glucose into energy; glucose is the main fuel for both the brain and the body. Iron-rich foods include lean red meat (and if you don’t eat this, replace with what follows), chicken, fish, eggs, wholegrain breads and cereals, legumes, nuts, seeds and green leafy vegetables.
– Make sure you have enough B-vitamins in your diet – otherwise supplement. The B’s fuel the body with carbohydrates, proteins and fats. The best vitamin B-rich foods are wholegrain cereals, meat, poultry, salmon, eggs, milk and green leafy vegetables.
– Magnesium! Apparently, Mag is an anti-stress nutrient, and found in tofu, legumes, nuts, seeds, wholegrains and green leafy vegetables such as spinach as long as these deep colored veggies are not over-cooked.
– Can’t do without carbs but select “complex” carbs to keep blood-sugar and energy levels stable. Good choices include wholegrain breads and pasta, whole oats and muesli, brown rice, quinoa, buckwheat, amaranth and root vegetables such as beetroot, pumpkin and sweet potato.
– This for me is important as I was getting so little – Get enough sleep! Sleep is when cells produce and release proteins essential for growth and tissue repair. Lack of sleep can cause poor concentration and mood swings and weaken immune function.
– Spirulina!? What it is? It’s sea veggies – like seaweed such as nori, konbu – freshwater algae is rich in vitamins B, C and D, as well as magnesium, iron, zinc and beta-carotene, for strong immune function. If they are not part of your regular diet, add one to two teaspoons to juice, water or smoothies. Take 10g to 20g a day for maintenance, in tablet, capsule or powder form.
– Cut back on caffeine – a cup a day in the morning has it’s benefit and nothing wrong with that but beyond 1-2 cups … not good. Caffeine stimulates the production of stress hormones, which gives you a temporary boost in energy but can also contribute to anxiety, irritability, muscle tension, weakened immunity and insomnia. How about delicious cup of alternatives such as Rooibos, Hibiscus (said to help lower blood pressure) dandelion root coffee or other organic herbal teas.
– Exercise! Hit the gym:) Or go outdoors for a brisk walk/jog.
– Manage stress with mindfulness practice whether through yoga and/or meditation. Take a PAUSE – find revelry; find euphoria through yoga – your body and mind are capable of finding the lightness and freedom within:)
– Sweat few times a week (ideally daily) – if done through exercise, great, but if not through exercise – sweat in the sauna, steam bath – however it’s done, it’s all beneficial, clearing the pores, eliminating toxins and impurities out of the system. Working up a sweat in different ways – Inspired to Perspire:) Don’t forget to hydrate well with electrolytes as good minerals along with things that no longer serve you also get eliminated out as well.
************ lost 4 lbs in a week – probably all water:) ********* yoyo-ing with no cutbacks on caloric intake ************always up and down the 10 lbs range**********YO-Yo-yo-ing FUN*FUN*FUN:)
Attended Leslie Howard’s workshop at last ! A senior veteran teacher, again another highly endorsed teacher from my Yoga Therapy Program’s director. The studio was packed with women of all ages but especially recent postpartum moms … and some appeared to be Yoga/Pilates teachers or a PT, simply there to learn to better help others. Did you know one out of three women throughout different life stages in their lives suffer from issues related to our Apana – “down-there” region? Leslie suspects the actual rate to be as high as 50% because that 1/3 data comes from what’s been reported. She believes so many cases tend to remain unreported as women (& men too!) quietly do so well what they quietly do, i.e., …suffer. Many of us are well trained in the art of … enduring. We endure … Why endure? Fix it.