YOGA: More than flexibility and muscle toning.
DID YOU KNOW?



Physiological benefits of yoga

·      Sleep pattern is improved.

·      Yoga normalizes weight.

·      Energy levels increase

·      Immunity increases

·      Pulse rate decreases

·      Blood pressure decreases


Psychological benefits of yoga

·      Concentration is improved

·      Attention focus is improved

·      Memory is enhanced

·      Mood swings get stable

·      Social skills improve

·      Poise and steadiness grow


Yogic Postures - An Insight

Yoga poses requires one to study each pose and execute them slowly with balance and concentration. Asanas work on all the systems of the body, also making the spine and joints supple. It tones up the muscles, glands and internal organs. Yoga asanas must be executed with proper breathing. Undoubtedly, yoga contributes to spiritual growth and improves the quality of life. Apart from increased flexibility in the muscles, chronic health conditions are treated and cured through the practice of yoga. Inner peace ensues after the practice of asana and pranayama and this enables the practitioner to tread life with purpose and direction.

– from the article on Yoga Reducing Blood Pressure on medindia.net

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Jessie Dwiggins’ Story:

My relationship with food has only recently become healthy. It has been my experience with yoga and mindful eating that has evolved my dysfunctional perspective of food and self-image to a positive, vibrant outlook to eating and living. I share this story, not to elicit sympathy, but to describe the experience that has led me to be so passionate about teaching yoga and mindful-eating.

My journey begun when I was young, as is the case, unfortunately, with many girls and young women today. I was overweight as a child and pre-teen. My mother always provided nutritious food but I wasn’t very active. I knew I needed to change when, as part of a school video project; I needed baggy pants and went into my father’s closet for a pair of jeans. They didn’t fit.  I stepped on the bathroom scale and was shocked. I expressed my frustration to my Mother, found a diet in Teen magazine, and I set out to lose weight. I did, 35 pounds. But in the process I established rigid, restrictive eating patterns.

My interest in studying nutrition began as I was reading and learning about weight loss. I was exercising excessively and began bargaining with myself to overeat. I have to point out that my Mother kept close watch over my eating and exercising habits and read a lot of information about nutrition. She eventually expressed concern and I conceded that I was having difficulty with my body image and felt obsessive about eating and exercise. My parents found a therapist and I was diagnosed with and treated for Body Dismorphic Disorder (BDD).

I temporarily found relief from my struggle with food when I moved to Colorado to attend Colorado State University. I rescued a dog, which was irresponsible for freshman in college; however, I believe that she was integral in my recovery from BDD. I was able to redirect my attention away from myself and my body image and onto her care and wellbeing. We walked or hiked daily, a decrease in exercise for me but still plenty to keep me fit, she relaxed me, and I started practicing yoga. It was respite from my constant struggle with food.

Then, as a senior in college, I started experiencing regular panic attacks and was put on medication to manage them. I gained about 25 lbs in 6 months, despite no changes in eating and exercising habits, but my doctor was not convinced it was a result of the medication. In order to prove him wrong, I diligently measured and tracked my food intake, maintained 1300-1500 calories/day and exercised compulsively. I was back in a restrictive eating and exercise pattern and not losing weight.

I maintained this pattern after graduating college and working a “real” job for 3 years. I was exhausting! Eventually, I grew tired of constantly trying to control my weight without seeing results. I needed a different solution. I needed to explore the roots of my eating behaviors and my struggle with body image. I did this in an intensive Forrest yoga teacher training that I participated in. For 30 days, 8 hours per day, I lived and breathed yoga. Ana Forrest, a pioneer in the yoga community and recovered from years of eating disorder, helped me to understand eating in a way that fuels my body and to appreciate my body’s potential.

Once the training was over, I maintained this perspective, however, after a while working fulltime as a Wellness Coach and attending graduate school, I noticed myself becoming disconnected from my regular practice of mindful behaviors. I needed to re-center. I found “Am I Hungry?” through my graduate thesis work studying mindful eating. The material presented in the workshops just made sense, the solution that I had been searching for since high school, which, ironically, has been inside me all along. And, without intending to, I lost 15 pounds.

I have since completed my graduate degree in nutrition and become a licensed Am I Hungry? facilitator in addition to teaching yoga. My relationship with food is still evolving and I expect it always will. The difference now is that it will grow and change in a healthy way. Best said by the Buddha, “As long as were facing in the right direction, all we have to do is keep walking.”

I have been doing Yoga Nidra for over ten years and it has changed my life completely. My teacher, Yogi Amrit Desai, told me it was an ancient yogic technique to allow me to operate from the higher centers of my brain. He asked me “Is what you are doing in your life right now working for you” and of course it was not. I just wasn’t happy and did not know how to get there. My mind was constantly going and going and talking and worrying, I couldn’t meditate, and I had trouble turning my mind off at night to fall asleep. I tried Yoga Nidra once and I was hooked. I started doing it two times a day, every day.I felt more alive than I have ever felt and free from the imprisonment of my mind.

My depression was gone! Whenever I have a problem I cannot solve I take it into Yoga Nidra and allow the problem to be solved for me. If I am feeling exhausted from a busy schedule I will make time for it because 30 minutes of YN equals 3 hours of sleep. All you have to do is lie down and listen. I am offering this workshop because I want you to experience this life changing technique. I was trained as a facilitator by The Amrit Yoga Institute. My workshop is April 21, from 1pm to 3pm. Please feel free to ask me any questions any time.

The literal translation of Yoga Nidra is Yogic Sleep. It is an ancient form of meditation that will take you into the deepest levels of relaxation while still remaining fully aware. When practicing the Amrit Method of Yoga Nidra, your brainwaves drop into the alpha and theta state. As you progressively enter deeper and subtler brain waves you become more relaxed, integrated, expansive and present. Eventually, you completely shift out of identification with the body, mind and ego. In this deep state beyond ordinary waking consciousness, you naturally re-align with spirit, allowing you to effortlessly disengage from restrictive physical, mental and emotional patterning. Here, you are free to create a life that is an expression of higher consciousness, rather than acquired conditioning.

What Can Yoga Nidra Do for Me?

Yoga Nidra can enhance the healing process and boost the immune system. It is effective in helping people with stress, addictions, sleep disorders, nervous conditions and in releasing long-standing behavioral patterns.

Through the practice of the Amrit Method of Yoga Nidra, you can:

• Promote the healing of disease, lower blood pressure, reduce stress, boost the immune system, and slow the aging process.

•Awaken the power of the third eye where visions become reality, giving you direct access to the extraordinary powers of intuition, creativity, health and abundance.

•Free yourself from old karmic patterns with speed and ease through pure energetic release rather than from hard work and struggle.

•Reconnect to the source of your own power, manifesting a life that is consistent with your highest truth. 

The Five Pillars of Yoga- Rules to live to live by- Stephanie Luke Gilbert

Whenever I get stuck in the mud and start to realize that my thoughts are becoming repetitive, that my energy is low and I am turning into a grumpster, I look to this simple list to see what is off balance in life.

These Yoga rules are a simple way to give yourself a well deserved check when needed.

These are the 5 Pillars of Yoga

1. Right Breathing- Over time our lives become fast-paced (especially in New England) and our energy shifts to follow. The Right Breathing Pillar reminds us to take time with breath, to relax our ribs and to breathe deep. Most tension and stress find its way into our necks and tight chests. When we are chest breathers, it is like being almost in state of panic all of the time. Our bodies do not receive the oxygen it desires so the flow of our energy is in a distressed state. Solution-take the time to breath from your belly. Practice at least 5 Deep Belly Breaths once a day especially in times of tension! Practice belly breathing at your office, in your car, in the morning, with the kids, without them, just try and see how tension slips away. 

2. Right Eating- We are what we eat. Food truly is the foundation of health. Water and unprocessed foods are the way to go! The next time you are tired and think Starbucks frappachino try two full glasses of water and see how amazing you feel. 

3.Right Exercise-Exercise is truly the fountain of youth. Regular practice according to personal needs with good intentions does wonders for overall wellness. Proper exercise increases circulation and keeps muscles, joints and organs lubricated and toned. Exercise increases endorphins washing stress away. It does not matter which exercise you prefer. Try them all and stick to it!!

4. Right Thinking-Our thoughts come in and out of our minds all day (and some of us) night long. The beauty of the mind/body connection is we do get to choose our thoughts. Yes, a great way to change negative thought behavior is to be playful with our minds. Whenever negative thoughts enter your mind change them to 3 positive thoughts immediately. Keep this practice and watch how less negative thoughts arrive. It is all about building new patterns. A before bed practice is to say “I am grateful for” and pick 10 aspects of your life every night before you sleep… Watch how your word changes as you look for more positive and less negative in your life. Change your thoughts= change your world.

5.Right Relaxation- To me this translates to taking time!! To Slow Down!! this time will help us restore and revitalize when we give ourselves the opportunity to balance our emotional, mental and spiritual aspects. This does not mean grab the clicker and veg out!!. Yoga inspires us to clear our minds and the best way to do so is meditation. Mediation can be as simple as sitting down, closing our eyes and taking ten deep breaths, taking a walk outside without a phone or iPod and noticing the way our feet feel on the ground, looking at the trees and peeking into the sky. Just be a conscious observer to the amazing world that is all around and inside of us. A great way to start mediation is to set a timer. Start with 5 to 10 minutes no matter what happens keep still until the timer sounds. Sit in a comfortable position and take deep belly breaths. Whenever your mind wonders to thought bring in back to deep inhales and relaxing exhales. 

Go ahead give it a try and see how good it feels to be free!!

CREATING LASTING CHANGE - Jessie Dwiggins

Not long ago, I left my full-time position as a Wellness Coach to exclusively teach yoga (and for the record, I haven’t looked back). While I enjoy motivating students on the mat, I do miss coaching people to reach other wellness goals and sharing in their pride and success at accomplishing them. So, it’s time to reach into my coaching toolbox and present a crash-course in setting and realizing wellness goals. 

Establish Your Wellness Vision

A wellness vision allows us to have a clear idea of what our life will “look like” when we achieve the change we intend to make, it allows us to have a target to aim toward. What would you do if you knew you couldn’t fail? What would be the best possible outcome to making this change? Answer these questions as you create your wellness vision. Write in the present tense, be specific, identify what you want instead of what you don’t want, and include as many details as possible. 

Identify Your Motivation

What is motivating you to make this change? Ask yourself this question several times and answer honestly; strip away reasons that are closer to the surface to reveal the actual motivation for making a change. Weigh the pros and cons. Behavior change is easier when the pros outweigh the cons and when you have a significant motivator.  

Develop Powerful Goals

Through goal setting, we turn visions and intentions into actions and reality. Short-term goals are milestones on the journey to reaching long-term visions; they are a means to measure success. Goals can be set on an ongoing basis or all at once as part of an action-plan, incorporating long-term, moderate-term, and weekly (short-term) goals. 

When creating your action plan, set SMART goals. SMART goals are Specific, Measurable, Action-based, Realistic, and Time-lined. 

• S – How many details can you include in setting this goal?

• M – How will you measure when you’ve reached this goal?

• A – What behaviors and/or actions will you do as part of this goal?

• R – Is it realistic? Make goals as small as possible to set yourself up for success.

• T – By when would you like to accomplish this goal?

Examples:

Not so SMART goal: Increase cardiovascular exercise

SMART goal: I will walk in my neighborhood 3 days a week, for 30 minutes a day. 

As you decide on goals, ask yourself, on a scale of 1 to 10, how confident you are that you will be able to reach your individual goals. If your number is below an 8, adjust the goal until you are confident in your ability to achieve it. 

You Can Do It

Change is difficult; don’t beat yourself up if you are not able to reach a short-term goal. It could be a sign that the goal needs to be modified to meet your current circumstances. When faced with a challenge, brainstorm all of the possible solutions, and then choose one strategy to overcome the obstacle. Take one step, any step, in the right direction and you will be closer to meeting your goal. 

Celebrate Your Success

Identify a reward for yourself to help celebrate your success in accomplishing your goals. Let your reward be unrelated to the behavior that you want to change. For instance, if you want to decrease the amount of soda you drink by switching to water, don’t reward yourself with soda. Enjoy all of the new behavior change skills that you’ve learned and can apply to different areas of your life. 

Jessie is a certified Wellness Coach by Wellcoaches in cooperation with the American College of Sports Medicine. There are several nuances to behavior change, please email Jessie@USMMA.org with additional questions.

Top 10 reasons why you should get acupuncture!!! 
By Casey Beksha 

1)  It is great for digestive issues.  If you or someone you know has been suffering with an irritable bowel, gas, bloating, constipation, loose stool, Celiac, Ulcerative Colitis or Crohn’s disease, I can help.

2)  Allergies are awful and can lead to upper respiratory infections or bronchitis.  You do not have to live with this irritation.  Acupuncture can strengthen your lungs and immune system and open up your nasal passages.

3)  Body pains are very limiting and the medications that are used for the pain are harmful to your health.  Acupuncture can work to alleviate the pains in your body, anywhere from your neck, elbow, back, knees to ankles.

4)  Headaches and Migraines are very common.  Why not get to the root of the problem with acupuncture and bring some relief to your head.

5)  Do you have difficult periods or any uncomfortable gynecological issues? Acupuncture is a very active participant in changing you menstrual cycle for the better.  It can even help with infertility.

6)  Are you struggling with weight loss?  Why not have some help with acupuncture.

7)  Insomnia, trouble staying asleep or waking not feeling rested can all be helped with acupuncture.  

8) Stress, anxiety, irritability and depression are prevalent in society these days and seem to be only helped with medication.  Acupuncture can help you and work with your medication as you slowly lower your dose and maybe even become medication free.

9)  Fatigue feels like a plague that fogs our minds.  Acupuncture works to build the energy and clear the foggy headedness.

10) You are in luck because all USMMA students can receive Acupuncture for only $40.00 for the Initial visit for the month of May.  I am located on the USMMA campus in the front building and my cards are at USMMA.  I look forward to helping you find complete health.

Raw & Dairy Free Yogurt- By Emily Leahy

Do you stay away from dairy, but miss your yogurt? I eat this raw and dairy free yogurt almost everyday! Try this recipe and start noticing a difference in your digestion!

What You Will need

Cleaver
Blender
Strainer
Spatula

Ingredients:

4 Young Thai Coconuts
1 cup coconut water
3 capsules of probiotics 

Each coconut is unique in the amount of white coconut meat and water. 4-6 coconuts will get you about 4 cups of meat. If you cut it open and see purple flesh, the coconut is rotten. 

1. Cut the Young Thai Coconut on its side with a cleaver. Hold firmly and be careful of your fingers. Rotating the coconut, cut away from you, about once on each side. Carefully remove the top and strain out the water into a jar or glass. 

2. With a spoon remove the white flesh rinsing off any hard pieces of coconut, If you choose you can pick and remove all dark pieces of coconut attached, but it is  not necessary

3. Put meat in blender. Slowly add water as you go. Blend until smooth      

4. place coconut mixture in bowl after blending

5. Open up the probiotic capsules and stir in

 6. Place a cover on top and put mixture in closet for 24 hours

 7. Remove from closet and put in fridge to eat cold

 8. Add toppings and sweetener or eat as is! Enjoy!   

It will store in the refrigerator for at least 10 days. The yogurt shouldbe white, if it turns pink or purple discard it. 

Ideas for topping:  berries, bananas, raw honey or coconut secrets nectar, Go Raw granola