Hey! I'm back!!!

 

 It's been a little while.

I apologize for my absence on this blog. My research has taken different turn in the last couple of years, as you might expect in these times.

If there is one thing that I have learned over the course of that time it is this: get outside and walk more. Now that was sometimes hard to accomplish during the heat of summer, especially since tick season keeps me away from familiar paths. With that said, the weather is now permitting me to walk more and to enjoy the seasonal changes once more.

 I thank you in advance for your patience as I navigate Bloggers new menu and figure out what font and size I would like to use for future essays. While this font is slightly smaller than I would like once published but looks rather large initially in the prepublish stage. One must make do with one has available. Free without ads means less frills but that is okay with me. 

 I read a Corwin Le Corre, creator of the MovNat exercise system, twitter post the other day which had a great suggestion. Corwin suggested that we stand more than we sit on a daily basis. Now he is not suggesting that we just stand but he is stating that we sit too much.

Like with any new movement, our tissues appreciate a gradual change over time. Goals work. Every day stand a little more. It may seem silly but keep track of these goals and changes.

 We will talk more about subtle but profound movement additions you can add to your day. All movements matter.

 

God bless and be well, friends!

 

 

A new class on the horizon!

Something to look forward to this fall 2016!!!

BOLD statement alert!!!

I just taught my "Healthy Feet for a Healthier You" class at the Rossville Community Library this last Saturday. It was a wonderful class with 2 students who had lots of great questions and a serious desire to learn. Time did go by quickly and I felt like everything that I wanted to cover I did, so bonus!

The "bold" statement that want to make comes in the form of a reflection after a conversation I had last week with a student. I was asked after class about the embarrassing issue with regards to the inability to hold the bladder when sneezing. (Hint: #1: Kegels are a BAD idea, the pelvic floor might already be tight so tightening those muscles more only makes the problem worse.)

Since I needed to get home quickly to lock up my chickens for the evening, I did not have time to address this student's concerns immediately but I told her I would talk with her about it the following week. As I was driving home, I realized that I USED to have that same problem but that I do NOT have it anymore. So what changed? Well, rolling my feet over little Yoga Therapy balls, of course!

Disclaimer: I did take a weekend workshop with Leslie Howard on the "pelvic floor" last year. The reason why I mention this is because she did go over in detail issues that are showing up in the older population (men and women) and the fact that many health issues might stem from the fact that our pelvises are misaligned (think: chronic tucked pelvis). Although that class has given me much to think about and I am okay with being wrong, I don't think it was the tipping point for my body.

  

At the pelvic health workshop, Leslie Howard stated that 
"if you fix one dome you fix them all." 

For the sake of simplicity let us at least consider this opinion: Your feet are a dome, your pelvic floor is a dome (a cadaver has a bowl shaped pelvic floor ~ but scientists have discovered recently that the pelvic floor really is the shape of a dome when you are alive), your diaphragm is a dome, and your skull has a dome. What happens if you stack those domes correctly when you are standing? I would guess that the body is in alignment (and thus bodily functions work naturally). What happens if the domes tip one way or the other, again, when standing? Another guess would be that the body would be out of alignment (which then could translate to compression in the body and over extension in other areas). Of course, the domes move when you do...and our body needs a diversity of movement throughout the day, every day. 

Tadasana, or Mountain Pose, in Yoga is the foundation of all standing poses. I find that it is the hardest pose to teach because standing on two feet is something that we do every day without really thinking deeply about it.  

Interesting fact: If you don't know where to put the weight of the body while you are standing then it is REALLY hard to correct the rest of the imbalances in the body above the feet (like the hips, ribs, shoulder, and head alignment). What is really fun for me is to teach the student to stack their bones in such a way that there is very little effort in holding the body upright. Sometimes they even get a little euphoric feeling when they stay in this position for a few minutes.

What I like about Leslie's "fix one dome you fix them all" idea is that we can work with the foot dome and see what benefits arise in the body over time. If anything, your feet will spread which improves circulation and gives space for the nerves. When you incorporate a 2 - 3 mile walk into your daily ball rolling routine, not only will your foot muscles strengthen (think: stronger muscles, better support, a more defined arch) but you will improve your overall well-being and health. As with any new exercise, patience and a little work several times a day will give the best results. 

What I am teaching in the foot health class and what I have been practicing for 8 months are exercises that stretch and strengthen the intrinsic and extrinsic muscles of the feet. At first, I was surprised at how tender my feet were after just one session. Now this work is something that I really enjoy practicing at least once a day. My feet feel much more grounded and I am stronger in my legs. These days I wiggle my toes and feet without really thinking about it (and it feels like a very simple stretch). My feet inherently WANT to move more!!

So while this topic is very important for my current Yoga students, I also learned that I also need to practice these stretches on a daily basis. And after my brief talk after last week's class and long drive home after class, I realized that stretching my feet has a ripple effect all the way up the body. What a wonderful discovery!

As always, I hope to see you on the mat!

Namaste`

~ Cat

Questions about "Healthy Feet for a Healthier You"

please email me

yoginiofoz@gmail.com

   

An Important Topic: Foot Health

There are so many ailments that stem from the limitations that we have placed on our bodies, either structural (as those provided by shoes), or from our habits. These habits include either a lack of total body movement, or an over-dependence on limited muscular patterns.

~ Katy Bowman

Why does foot health matter? You put your feet into shoes that are comfortable to you and go on your merry way. What is the problem?

Well, there might not be an obvious problem with your feet. And then as you think about it, you remember that you have either knee pain and/or back pain. But what does that have to do with my shoes? Plenty.

There are a multitude of variables that you might not be aware of when choosing a shoe that is right for you. For starters, most shoes have some sort of raised heel, and this may be less obvious than you think. Also, how many hours a day do you spend in shoes? If your shoes are too tight, what is that pressure doing to the intrinsic muscles of your feet, and more specifically your toes? If you have any sort of balance issues,this would be important information to know.

Just like a house needs a strong foundation, our body's foundation, our feet, must be strong, as well. If our feet turn out when we stand and walk that will have impact on everything up this closed chain. And then just the act of foot turn-out places unnecessary strain on the 'great toe' which may cause bunions to form. If that wasn't enough, weight placement on the foot effects the pelvis which in turn effects the back.......you see where I am going with this?

So, yes, what you do with your feet, including what you put your feet into, effects your body. A simple statement with profound consequences.  

Wow! That is a lot to ponder. Good, that's the first step towards a healthier lifestyle.

The 'foot alignment and health' class I am going to teach will focus on the foot because I believe it is one of the easier variable to change and the benefits are many. Once you understand the basic biomechanics of your foot in relation to your whole body's health, you can make educated decisions that have a ripple effect. I have been studying Katy Bowman's work on "Nutritious Movement" and I would love to share her information plus my 21-year study of Yoga, Ayurvedic Medicine, and anatomy.

Interested in learning more?  I will be teaching in Rossville and Lawrence, a 2-hour class that will present easy-to-follow information on foot anatomy and biomechanics and its direction relation to health, daily stretches that you can do almost anywhere, and advice on what shoes are best for your overall health and well-being.

I truly believe that this information is vital and everyone should have it. If you want me to teach at your library, fitness center, shoe store, or community center than email me. 

Our bodies want to heal. Come learn how to be proactive in this process.

~ Namaste`

Cat

 yoginiofoz@gmail.com 

 

We really need to pay attention to what we do to our feet on a daily basis.

  

**Here is a link below from the ever insightful Katy Bowman.

Enjoy! 

Katy says that heel height matters in overall body alignment.

No Yoga Experience Needed!

New Foundations Workshops for the New Year!!!!!

As we all know, time goes by quickly. We never seem to have enough time, although we are all allotted the same 24 hours each day. With that said, I wanted to announce that I will be teaching some body specific classes. The first in this series will be on the feet.

This class will be appropriate for everyone, even folks that do not have any previous Yoga experience. I will be teaching Yoga, bio-mechanics, ball rolling, and lots of fun activities that can be easily incorporated into your daily routine.

One of the first classes will be taught at the Rossville Community Library. I am thinking that the end of January might be convenient for all. I should have a more definite time-slot by mid-December.

Also, next month I will be visiting with my friend, Marta, at WhiteStone Wellness Center (http://www.whitestonewellnesscenter.com/) about incorporating one of her many healing modalities into my class. She is an amazing massage therapist who will be teaching her craft in at least one of my classes. I would love to learn from her how to massage my feet; and what a wonderful gift to give to others!!

I am so excited for this opportunity to share information!

Check back for more details.

  

Moving from the Organs Workshop & Class Series

Stirham sukham asanam

Abiding in ease is the Asana.

~Yoga Sutras of Patanjali, Pada II, V. 46

'Moving from the Organs' is a series of workshops and classes that will approach the Yoga asana from a deeper level; the vital organs of the body.  

Attention to the shape of the asana (Yogic poses) and anatomy will be demonstrated throughout the classes.  Students will learn to look at and perform the postures in a way that is beneficial to the whole body while focusing on the placement of specific organs in each pose.  

While the student knowing muscle and bone alignment within the asana is important, this organ work is the key to health within the whole body system.  If the organs aren't healthy then the body and the individual may suffer.

I will be teaching key poses and techniques I learned from Judith Hanson Lasater's "Moving from the Organs" week long workshop.  Judith is not only a physical therapist but she has been teaching Yoga for over 40 years.  Her Yoga is challenging while educating the student on how to benefit the most within the asana while practicing Ahimsa (non harming).

Judith has defined practicing from the organs as "a means of positioning the body to either increase or decrease energy in the organs in such a way as to bring ease, lightness, and health to the body and create a background in the nervous system which provides the springboard for living easily and fully."

You won't want to miss this informative and dynamic class!

Due to lack of enrollment, this workshop and class series is cancelled.  Sorry for the inconvenience.  I will teach this topic again in the near future.

Namaste`

Questions?  ardhachandrasana@yahoo.com  

Beyond the Asana. History, Myth and Ayurveda.

Ayurveda comes from the Sanskrit words ayus for life and veda for science.  

Ayurveda is the science and study of life.

The word Yoga comes from the Sanskrit word yuj which means to yoke or union.

Ayurvedic Medicine and its sister science, Yoga, are approximately 5,000 years old.  By yoking in the wandering mind the Yogi or Yogini (male and female Yoga practitioners, respectively) started down the pathway of self discovery.  These ancient sciences have given current practitioners the gift of thousands of years of introspection within their personal practice and then passing on those discoveries to a newer generation of seekers.   

Yoga and Ayurveda are not religions, although they have the ability to lead the practitioner towards God-realization within the practitioner's own personal religion or spiritual belief system if the student so chooses.  Yoga can also be just Asana and Pranayama based (Yogic postures and breath manipulation) in which Yoga and Ayurvedic Medicine are tools to keep the practitioner's body healthy.  That's the pure beauty of both sciences is that you choose how deeply you want to learn more about yourself and the cosmos.

The next Yoga workshop I am teaching is titled, "Intro to Yoga:  Beyond the Asana.  History, Myth and Ayurveda."  

Foundations: Saturday Yoga Workshop Series

In the course of the 3 hour workshop we will attempt to fit in:

~OM (or the more advanced AUM); the cleansing power of the chant

~the Invocation to Patanjali; some background on the mythical creature Patanjali and then we will learn the "call and respond" chant

~Asanas (Yogic postures) will be incorporated into the class.  This is not a full 3-hour only Asana class but there will be some stories and imagery within the class to give a historical perspective behind the Asana names.

~Prana means life force.  We will end with some cooling poses so that we can do a little Pranayama at the end of the workshop.  The gentle breath manipulation is powerful stuff when approached gently and with keen observation.  We will go over the basics of this powerful Yogic tool.

I know this won't be your usual Yoga class and that is the beauty of it.  


It is time to learn a little more about those Yogic postures that you have been performing at home and in class.  You will learn to integrate a simple but profound mantra into your daily life.  Infuse a new curiosity and playfulness into your Yoga home practice.  You may even want to start a journal about how Yoga affects you.  Anything is possible if you are receptive......and quiet.

   

Restorative Poses are Key to Health

Dis -ease.  
Stress has a compounding effect when it becomes chronic.  This chronic stress can have a negative effect that leaves a residue in the body that may manifest into a disease.

Stress is a factor in daily life.  One of my Yoga teachers from years ago, Laurie Blakeney, stated that Eastern and Western perceptions of stress are quite different.  The current Western mentality seemed to think that stress was something to be avoided.  Acknowledging that stress can cause high blood pressure and a host of other ailments and somehow individuals needed to remove this contagion from their daily life in order to be healthy.  


Eastern thought has a different approach to stress.  There is an acknowledgement that stress exists but instead of avoidance there is a level of control within the acceptance.  The normal, everyday stresses of life affect us by how we think, speak, and act.  Someone may pull their car out in front of us while we are driving to work but our angry, knee-jerk, negative reaction is the habit that can have long term effects on our health over time.  Cultivating a level of constant serenity may not available to most humans and yet there are tools at everyone's disposal that allow a level of clarity to deal with stress.


That is where Restorative Yoga comes in.  


The seemingly constant barrage of stress inducing chaos that stimulates the sympathetic nervous system (fight or flight response) which in turn overworks the adrenals until they cannot function properly which in turn not only depletes your energy but doesn't help you sleep soundly at night.  It's enough to keep your head spinning.....but there are options available.  


By spending just 20-30 minutes every day in a Restorative Yoga pose, the practitioner can start to affect the body's parasympathetic response and thus enabling them to relax.  The restorative asana (Yoga postures) is performed in a room that is still, quiet, dark, and warm which enables the practitioner to focus completely on smooth, relaxed breathing while softening the muscles of the body while full awake and aware.  It is harder than it sounds for most people to relax, but with daily practice the effects of stress may be reversed.  


Come experience for yourself the amazing effects of Restorative Yoga this Saturday, January 21st from 12 noon to 3 pm at Align and Stretch Studio.  


Please check out my other blog for Workshop details:  catofoz.blogspot.com  


    


      

What you do affects you.

The magic doesn't happen if you don't do the poses.

~ Judith H. Lasater

My favorite Yoga teacher, Judith Hanson Lasater, said something to the effect that there is a residue felt in the body after each asana (Yogic posture).  She went on to say that the previous posture's residue then affects the mind and body in the next asana.  A well rounded Yoga class will end with some sort of introspective and restorative postures so that the student will feel refreshed as well as relaxed when the class ends.  


I know that after leaving a 4 hour class on restorative poses, my daughter commented on how peaceful I looked.  She also noticed how every Yoga student looked happy and relaxed upon descending the long staircase and onto the streets of San Francisco at the end of each day of the workshop.  It truly felt magical.

Intentions  

My intentions for the restoratives workshop will be to give the student enough information that they will want to practice these amazing postures at home.  They don't have to do all of the asana (postures) taught in the workshop to see immediate results.  One pose for 20 minutes without distraction every day is a wonderful addition to a healthy and relaxed lifestyle.   


Once the student has integrated the one Restorative Yoga pose into their daily routine, they may want to increase to two asana (postures) a day.  And by changing the restorative asana routine after a  week or two (thereby setting the timer to 30 minutes instead of 20) the Yoga practitioner may discover a new residue of relaxation within the mind and body.  It is an experiment worth trying.  


Humans are experts on how to manipulate the body to stay awake longer but we desperately need to relearn how to relax fully and completely.  Come discover the real you that is relaxed and renewed on January 21st at Align and Stretch Studio.


More information about workshops at:  catofoz.blotspot.com


Questions:  ardhachandrasana@yahoo.com