Injury Prevention & Health Mathew Janzen Injury Prevention & Health Mathew Janzen

Pain in the Asana - The Most Common Yoga Injuries and How to Avoid Them

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An excerpt from Laura Newcomer

While most yoga injuries aren’t severe and go unreported, more serious issues do occur, including strains and sprains, fractures, dislocations, and, in rare cases, bone spurs, sciatic nerve damage, and stroke. But according to yoga experts, injuries can happen any time, in any sport, or even walking down the sidewalk — and scary injuries are rare.


Most yoga injuries develop gradually over years of consistent over-stretching and misalignment.


As with any physical activity, the safest approach to yoga is to learn how to practice the poses correctly and stay in tune with your body to avoid overdoing it.The lowdown on the most common yoga injuries and some specific tips for addressing them:

 

Wrists: When it comes to the wrists, it’s all about leverage. Placing all of the body’s weight in the wrists when the hands are on the mat can lead to muscle and joint injuries.

 

Find relief:  When in doubt, spread ‘em. In any pose where weight is placed on the hands (such as downward facing dog), distribute the body’s weight through both hands by spreading them wide and pressing through the fingers. In down dog, push the hips back to decrease the angle of the wrists to the floor. In arm balances, such as crow pose, look to see that the elbows are stacked directly over the wrists, Cheng says.

 

Elbows: Joint pain in the elbows can result from bending them out to the sides in poses like chaturanga. While it may be easier to execute, lowering down with outward-pointing elbows can stress the joint and can also put undue stresses on the wrists.

 

Tuck and lower:  When bending the elbows in a pose (particularly plank or chaturanga), keep the elbows tucked alongside the ribs as you bend them, and make sure the elbows’ creases face forward, Cheng says. If this is difficult (yes, it’s a serious test of triceps strength!), begin with the knees on the floor. Remember, you can always work up to the unmodified version through regular practice.

 

Shoulders:  Beware the shrug. By raising the shoulders up toward the ears (like when moving into upward facing dog), yogis stop using the supporting muscles in the arms, shoulders, and neck. Shrugging also compresses the shoulders, which can cause muscle injuries, Cheng says. Even worse: It’s easy to injure the shoulder girdle or rotator cuff (and even dislocate the joint) by over-extending or over-stretching.

 

Let go:  Be careful not to pull too hard on the shoulders in stretches, and always keep the shoulders held back and down away from the ears.

 

Ribs:  Twists are awesome for releasing tension, but if done improperly they can overextend or bruise the intercostal muscles (the muscles in between the ribs).

 

Twist, don’t shout:  Lengthen upwards through the spine before twisting. Imagine that someone has a string attached to the crown of your head and is very gently pulling you up toward the ceiling. Twist to the point of feeling a stretch but not past it, even if you’re flexible, Cheng says.

 

Lower back: Lower back pain is the most frequently cited yoga injury, and teachers speculate that it’s likely the result of rounding through the spine in poses like forward folds and down dog. Rounding causes the spine to flex the opposite way that it’s supposed to, Livingston says, which can cause disc problems in addition to that achy feeling post-class.

 

Soothe the spine:  Before bending, imagine lengthening the spine up and away from the hips to avoid rounding. Still struggling to stay on the straight and narrow? Try bending the knees in poses like forward folds and down dog, Livingston says, since the culprit could be tight hamstrings. During seated forward folds, try sitting on a blanket or block to take pressure off the lower back.

 

Hamstrings:  Spend most days sitting in front of the computer, in class, or in the car? Guilty as charged. As a result, many of us have tight hamstrings, so it’s easy to pull or over-stretch them in poses like forward bends, Cheng says.

 

Hamper pain:  Down dog and lunges are great ways to stretch the hamstrings (just remember to go slowly and work at your own pace). If you have any kind of hamstring injury, try laying off poses that extend through the back of the body and legs until the injury heals.

 

Hips: It’s easy to over-extend the hips’ range of motion in splits, warrior poses and wide-legged forward folds, Cheng says, which might tear the muscles of the inner groin or inner thighs.

 

Get hip (to proper form):  A good rule of thumb is to make sure that the toes are pointed forward in any pose where the hips are squared off in the same direction (think: Warrior I). Imagine there are headlights attached to the front of the hips and that you’re trying to keep the area straight ahead of you illuminated at all times.

 

Knee:  Knee issues can plague even experienced yogis well after class. A common culprit of pain is the cross-legged position, Livingston says. Flexibility carries from the hips first; if the hips are tight in the pose, the knees will be the first place to feel pain or tension.

 

Prevent the pain:  For those regularly bothered by knee pain, avoid sitting in cross-legged position or full lotus for long periods unless the hips are already very flexible, Livingston says. Placing a block or rolled-up blanket under the knees in cross-legged positions can also help reduce strain. Any time the knee is bent in a standing pose (such as warriors I and II), look to see that there’s a vertical line from the bent knee to the heel, Cheng says — this ensures that the body is bearing weight properly.

 

Neck:  Head and shoulder stands can be the worst culprits for neck pain and injury, says yoga teacher Julie Skaarup. Repeatedly and incorrectly placing pressure on the neck in poses such as shoulder stand and headstand can compress the neck and put pressure on the cervical vertebrae, resulting in joint issues and, in some cases, loss of neck flexion.

 

Prop it up:  Have chronic neck or shoulder issues? It might be best to avoid full inversions all together, Cheng says (or attempt them only with close supervision and using props that elevate the neck away from the floor). For those who already practice the pose without props, make sure the shoulder blades are drawn down and back so they’re safely supporting the body. Most importantly, never jerk the head once you’re up in the pose, Skaarup says, because it can destabilize the body, possibly causing a fall. Any other questions? Feel free to ask any one of our incredible instructors!

 

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Injury Prevention & Health Mathew Janzen Injury Prevention & Health Mathew Janzen

Turning "Ouch!" into Om - Your Action Plan For a Safe Practice

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Adapted from Laura Newcomer:

 

Proper alignment in poses is key, but it’s not the only factor in a safe yoga practice. To stay blissed out instead of stressed out over injury, follow the basic guidelines below.

 

Leave the ego outside.

It can be tempting to rush into more advanced poses (how tough can handstands be, right?), but pushing our bodies before they’re ready is a recipe for injury. Yoga is “about finding where you are,” Skaarup says, “not trying to push to a place where your body may never be able to go.”

 

Warm up.

It’s an important part of any physical activity, and yoga is no exception. Basic stretches (like neck and shoulder rolls and gentle twists) help prepare the body for more challenging poses later on in a sequence And remember to give the mind a chance to warm up to the practice: Take a few breaths to get centered at the beginning of class, or establish a pre-flow ritual (such as chanting some Oms) to get grounded. Any class at Yogalife will involve a warm up and breathing exercises.

 

Ease in. 

No one would expect to run a marathon the first time they lace up their sneakers. Don’t expect to do a headstand or even get the heels to the floor in down dog the first time you hit the mat. Instead, opt for beginner-friendly classes that will develop the foundation for more advanced moves.

 

Communicate. 

Get to know the teacher(s) and be sure to share any pre-existing issues that might require modifications in certain poses. If you don’t know how to modify or use props, ask. And if a pose just isn’t working, don’t be embarrassed to simply… not to it. Instead, focus on the poses that provide benefit and release.

 

Come out of postures slowly.

This is particularly important if you’ve been holding a certain pose for several minutes. A good rule of thumb is to work out of a pose as gradually as you moved into it.

 

Use props and modifications. 

There’s no shame in not being ready to hold a pose completely on your own. If there’s tightness somewhere in the body, other parts of the body will have to accommodate it — which is why it’s so important not to push the body past what it’s able to do on a given day.  Props and modifications allow the body to get a feel for a pose and gradually work up to its full variation without injury.

Never lock your joints. 

Hyper-extension (locking) is a sure-fire way to wear out joints and cause injury down the road. Focus on engaging the muscles around the joints to gain stability.

 

If you do get injured, take care.

If you tweak, pull, or tear something during a yoga flow, don’t be afraid to step out of class early. Care for it like any other sports injury, and seek a professional’s opinion if the pain persists.

 

Stay for savasana. 

It’s easy to head for the door as soon as the instructor calls for savasana (the final resting pose of a yoga flow), but sticking around is good for your health. Savasana allows the body’s nervous system to slow down and brings closure to the practice. Even just two or three minutes can have an effect, Cheng says.

 

Above all: listen to your body. 

At all stages of yoga practice, stay mindfulReally listen to your body so you can be sensitive to any tightness or strain. Just because you did a particular pose one day, doesn’t mean your body will be able to do it the next. “In our yoga practice we are building a relationship with our bodies the same way we build them with other people: by listening."

 

Most importantly - listen to your body and respect yourself and where you're at in each given day. Your body changes every day, as does your yoga practice, so be mindful to treat your body with respect and grace.

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Ayurveda

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Ayurveda is a Hindu system of traditional medicine native to India and a form of alternative medicine. It is found primarily as naturopathic and homeopathic medicine and is an ancient medical treatise on the art of healing and prolonging life.  


In Sanskrit, ayur means life or living, and veda means knowledge, so Ayurveda has been defined as the "knowledge of living" or the "science of longevity." 


Ayurvedic medicine utilizes diet, detoxification and purification techniques, herbal and mineral remedies, yoga, breathing exercises, meditation, and massage therapy as holistic healing methods. Ayurvedic medicine is known to be the oldest surviving healing system. According to the original texts, the goal of Ayurveda is prevention as well as promotion of the body's own capacity for maintenance and balance. Ayurvedic treatment is non-invasive and non-toxic, so it can be used safely as an alternative therapy or along-side conventional therapies. Ayurvedic physicians claim that their methods can also help stress-related, metabolic, and chronic conditions. Ayurveda has been used to treat acne, allergies, asthma, anxiety, arthritis, chronic fatigue syndrome, colds, colitis, constipation, depression, diabetes, flu, heart disease, hypertension, immune problems, inflammation, insomnia, nervous disorders, obesity, skin problems, and ulcers.

 


Ayurvedic physicians seek to discover the roots of a disease before it gets so advanced that more radical treatments are necessary.


 

Thus, Ayurveda seems to be limited in treating severely advanced conditions, traumatic injuries, acute pain, and conditions and injuries requiring invasive surgery. Ayurvedic techniques have also been used alongside chemotherapy and surgery to assist patients in recovery and healing. So, to understand Ayurvedic treatment, it is necessary to have an idea how the Ayurvedic system views the body. The basic life force in the body is prana, which is also found in the elements and is similar to the Chinese notion of chi. In Ayurveda, there are five basic elements that contain prana: earth, water, fire, air, and ether. These elements interact and are further organized in the human body as three main categories or basic physiological principles in the body that govern all bodily functions known as the doshas.

 


The three doshas are vata, pitta, and kapha. Each person has a unique blend of the three doshas, known as the person's prakriti, which is why Ayurvedic treatment is always individualized.


 

In Ayurveda, disease is viewed as a state of imbalance in one or more of a person's doshas, and an Ayurvedic physician strives to adjust and balance them, using a variety of techniques. The vata dosha is associated with air and ether, and in the body promotes movement and lightness. Vata people are generally thin and light physically, dry-skinned, and very energetic and mentally restless. When vata is out of balance, there are often nervous problems, hyperactivity, sleeplessness, lower back pains, and headaches. Pitta is associated with fire and water. In the body, it is responsible for metabolism and digestion. Pitta characteristics are medium-built bodies, fair skin, strong digestion, and good mental concentration. Pitta imbalances show up as anger and aggression and stress-related conditions like gastritis, ulcers, liver problems, and hypertension. The kapha dosha is associated with water and earth. People characterized as kapha are generally large or heavy with more oily complexions. They tend to be slow, calm, and peaceful. Kapha disorders manifest emotionally as greed and possessiveness, and physically as obesity, fatigue, bronchitis, and sinus problems.

 

Treatment:

Ayurvedic treatment seeks to re-establish balance and harmony in the body's systems. Usually the first method of treatment involves some sort of detoxification and cleansing of the body, in the belief that accumulated toxins must be removed before any other methods of treatment will be effective. After purification, Ayurvedic physicians use herbal and mineral remedies to balance the body as well. Ayurvedic medicine contains a vast knowledge of the use of herbs for specific health problems. Ayurvedic medicine also emphasizes how people live their lives from day to day, believing that proper lifestyles and routines accentuate balance, rest, diet, and prevention.

 


Ayurveda recommends yoga to build strength and health, and also advises massage therapy and self-massage as ways of increasing circulation and reducing stress. Yogic breathing techniques and meditation are also part of a healthy Ayurvedic regimen, to reduce stress and improve mental energy.


 

Of all treatments, though, diet is one of the most basic and widely used therapy in the Ayurvedic system. An Ayurvedic diet can be a very well planned and individualized regimen. According to Ayurveda, there are six basic tastes: sweet, sour, salty, pungent, bitter, and astringent. Certain tastes and foods can either calm or aggravate a particular dosha. For instance, sweet, sour, and salty decrease vata problems and increase kapha. Sour, salty, and pungent can increase pitta. After an Ayurvedic physician determines a person's dosha profile, they will recommend a specific diet to correct imbalances and increase health.

 


The Ayurvedic diet emphasizes primarily vegetarian foods of high quality and freshness, tailored to the season and time of day.


 

Cooling foods are eaten in the summer and heating ones in the winter, always within a person's dosha requirements. In daily routine, the heaviest meal of the day should be lunch, and dinner should eaten well before bedtime, to allow for complete digestion. Also, eating meals in a calm manner with proper chewing and state of mind is important, as is combining foods properly and avoiding overeating.

 

Whew! That is a lot of information, but now you know a great deal about Ayurveda, it's roots, treatments options, and how it applies to you and your life!

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Overcoming Mental Blocks For the Upcoming Running Season

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From www.runnersworld.com

 

With the upcoming running season ahead, here is some really great information on how to overcome some of those mental blocks! At Yogalife we definitely promote balance, and while running may not be the best balance for yoga, yoga is a wonderful way to balance out your running! Runners often gravitate to our Hot Yin classes, or even our yoga for athletes/runners that usually runs in the summer.

 

And if you haven't trained properly, your concerns are valid. But other worries–especially those triggered by outside influences–can create a self-defeating sense of intimidation. These doubts go deeper and are rooted in negative emotions, says Windee Weiss, Ph.D., a sports psychologist who is an associate professor at the University of Northern Iowa School of Health, Physical Education and Leisure Services. "Realism accepts that a demand may be tough but doesn't place a judgment on it," she says. "Intimidation assumes you won't have the goods to meet the demand."

Failure-oriented stress can cause a host of problems. It can tighten muscles so that they fatigue faster, hamper coordination so you can't find your stride, distract you from your goals, and undermine mental toughness. Here's how to get past common sources of intimidation and run your best, without doubt.

Faster runners

They're everywhere–at the starting line, on the road, among your running buddies. Don't just stew over others' times–tap their achievements for inspiration. Catherine Andrews of Washington, D.C., felt fast among friends but recently joined a running group of six-minute-milers knowing she'd be a laggard. "I joined to be more motivated," she says. Andrews soon stepped up to tempo work and speed running. "It made a difference within weeks," she says. If you can't embrace a faster group, at least quit comparing. "Focus on the true satisfaction of running the way you want to run," Weiss says.

A tough course

When Beth Strickland of Brooklyn completed her first marathon at Walt Disney World in 6:33, friends prodded her toward the San Francisco Marathon. "It has a six-hour time limit and many hills," she says. "If I tried and didn't make it, I'm not sure I'd attempt another." While Strickland decided to tackle one or two flatter courses first, sports psychologist Cindra Kamphoff, Ph.D., cautions against getting derailed by general impressions. Instead, prepare. Use online street-view maps to review a course's geography. If hills are the issue, make them part of your weekly training. Practice mantras to keep your inner dialogue positive.

People who train more

Banish guilt over your presumed lack of dedication by acknowledging that your training reflects your life, not someone else's. What's more, training needs are different depending on one's goals. If you're truly not satisfied with your results, you'll have to change your training. "No amount of confidence-building will improve your performance above what you've trained to do," says Doug Hankes, Ph.D., a sports psychologist for the athletic department at Auburn University.

The idea of a first race

"A first-time 5-K can be more daunting for a beginner than a marquee marathon is for an experienced runner," Hankes says. "There are many more unknowns." So take comfort in your courage to sign up in the first place. Talk to seasoned runners about their experiences. "Ask what they think would have been helpful, looking back," Hankes says. But keep the stakes low and focus on having fun. On race day, try running with a friend. "Tying your pace to someone else's takes pressure off," Weiss says.

Entering a mega-race

TV cameras, elite athletes, mobs of people, online tracking, mythic features (think Boston's Heartbreak Hill)–they're all distractions. "The essence of mental training is getting your head out of the way and letting your body do what it's trained for," Hankes says. Build a routine that makes every race feel familiar, honing elements like the amount of socializing before the race, your music playlist, and mantras geared to different sections of the course. Defuse pressure to perform by imagining life a week later. "Don't make the race more than it is," he says.

Saying "I'm a runner"

Even after running her first half-marathon last fall, Beth Probst of Iron River, Wisconsin, says she feels uncomfortable calling herself a runner. "I like to be good at what I do," she says. "If I'm not trying to be a runner, I don't have to justify being mediocre at it." Runners of all levels often equate the phrase with speed. But in reality the words represent a lifestyle. Probst should embrace her new identity, says Kamphoff, of The Runner's Edge in Mankato, Minnesota. Acknowledging one's effort has benefits: "You start eating better, boosting core strength, telling people about running," she says. "That's what makes you a 'real' runner."

Rewire your brain

The right steps to take when you're worrying too much

Fears and doubts are natural. But dwelling on them–or ignoring them–can prevent you from improving, says sports psychologist Doug Hankes. Be on the lookout for the following warning signs that your fears are holding you back.

1. You're focused on potential race outcomes, and not the process of improving.

Sure, there's a chance you won't set a PR in a race. But your training time is better spent focusing on confidence-building workouts like tempo and long runs rather than worrying about "what if's."

2. You're ruminating about the source of your intimidation.

Performance anxieties need to be dealt with before race day. ID your trouble zone and practice ways to conquer doubts. For example, if in past events you've slowed down in the final stretch, finish the last mile or two of each workout fast.

3. You're questioning your commitment to your sport.

Sounds like you've forgotten or misplaced the joy of running that once motivated you. Temporarily set aside any time goals and spend your next few workouts having fun. Do whatever you can to ditch the stress of "performing."

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Your PSOAS - What it is and Why You Should Care!

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An excerpt adapted from Hope Zvara:
The psoas (SO-az) is a muscle running through the pelvis to the upper part of the femur.
This long, thick, fibrous muscle helps with walking, and is one of the largest muscles in the body.
In yoga the psoas is often overused, usually in place of the core in poses such as Boat (navasana), standing leg extension, and even tree, which can cause a barrel of problems.
And that's just the beginning!
The psoas is also a huge storage depot for fear, trauma, and childhood concerns.
Take, for example, the dreaded potty training stage. Emotional trauma from this stage can get buried in this early childhood developmental muscle, and decades later can become a cause for concern.
That's because the psoas is like a storage depot that never gets emptied: Everything just keeps getting dumped into the psoas.
Pain related to the psoas can easily cause a slew of symptoms such as:
  • Back pain
  • Hip socket tension
  • Leg length discrepancies
  • Knee and ankle problems
  • Groin pain
  • Sleep issues
  • Jaw pain
  • Shoulder pain
  • Difficulty walking or standing
  • Excessive muscle tension
  • Referred back and sciatic pain
One way the body tries to bring balance and release without us realizing it is by teeth grinding. By grinding our teeth, we allow synovial fluid to keep running through the CNS (central nervous system), helping the body find balance.
Not understanding what the body is trying to do, we try to treat the grinding instead of the real issue: the psoas. That's why treatments such as crainosacral therapy work, because in this type of practice, one works to release the pelvis and other connected areas.
The psoas has many other cries for help, too, including menstrual cramps. When the psoas is tight, it pins the uterus down, giving a woman sometimes very painful cramping. Other signs that the psoas needs rehab include insomnia, foot and leg dysfunction, and water retention.
And as I stated before, the psoas holds deep-seated fear and trauma. That's partly the reason why people many times feel uncomfortable in a deep hip release (PIGEON!), getting anxious, angry or sometimes even brought to tears.
Our psoas can additionally cause concerns:
  • Prolonged sitting can easily deplete over vital energy as well as tighten up this pesky muscle.
  • Cause compression on the intervertebral disc and facet joints leading us to thinner, degenerating disc. (While degeneration is a natural process, we can lessen the effects.)
  • Dragging the rib cage forward creating short breathing patterns and limited thoracic breathing.
  • Digestive concerns in which the upper portion of the psoas is tight and restrictive.
  • Breathing problems, as pressure is put on the diaphragm.
Addressing the psoas in a class can assist students in the true journey to freedom and the body they have been searching for. It's by no means easy, and often uncomfortable and frustrating, but the reward is a more balance body, mind, and spirit.
Rehab your psoas with releasing and toning exercises:
Supine Single Leg Pull
Many focus too much on pulling the leg into the chest and hugging with all their might, but here I want to encourage you to focus on only taking the knee into the chest to the point you feel sensation all the while keeping the pelvis stable (and in neutral) rather than allowing the pelvis to curl along with the leg being hugged.
Focus on extending the lower leg away from the body, feeling a release in the psoas (groin area or lower back) Move slowly and do not force the release.
Do not keep extending the leg or hugging the upper leg if your pelvis is moving with. Work here for one to three minutes or more, moving slowly and mindfully.
Many of our instructors at Yogalife will begin or end with Pavanmuktasana (Wind Relieving Pose) for these reasons.

Supine Single Leg Lift

Lying on you back comfortably bend one knee and place the foot to the floor.
Find neutral pelvis and find comfort lying on the floor.
Extend the opposite leg and actively reach the heel away from the body without arching the back or pelvis.
Inhale and exhale activate the pelvic floor and press through the opposite foot to lift the heel off the floor a few inches.
Mindfully move the leg up and down a few times (a few inches) and then side to side a few inches.
This is an area many teachers are trying to have you move through, when we encourage you to hug your legs into the midline when doing yogi bicycle, boat pose, etc!

Constructive Rest Pose

Lying on your back flat on the floor, widen your feet to the width of the mat and let your knees fall together (if this is difficult place a block or rolled towel between the knees). Rest here for up to five minutes really focusing on softening the inner hips and relaxing your breathing down to the area of focus.
It's no wonder to me that in our fast-paced, all-or-nothing world that we're all in need of a little hip release, a little fear-unlocking, a little psoas rehab.
*** In many, if not all yoga classes at Yogalife, you will engage in some sort of a lunge series. Low lunge or high lunge (anjaneyasana). In this pose (and many others), you may hear an instructor cue you to "tuck your tailbone in" or "draw your pubic bone up towards your sternum). Here, we are tying to help you OPEN up your psoas, so you can work deeper into the pose, and yourself. This mindful alignment will help you to progress through your practice, and though whatever you may be storing in your psoas (and hips) ***If you have any further questions or concerns, do not hesitate to ask any of our qualified teachers!
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9 Reasons It's Time to Move On!!!

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An excerpt from www.marcandangel.com.  

It happens to you slowly as you grow. You discover more about who you are and what you want, and then you realize that there are changes you need to make. The lifestyle you’ve been living no longer fits. The people you’ve known forever no longer see things the way you do. So you cherish all the great memories, but find yourself moving on. For a large description of this phase of life, you can check out Stephen Cope's Book "Yoga and the Path to the True Self."

 

Here are nine reasons it’s time…

  1.  You can learn from your history, but you can’t live in it. – You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present. Sometimes we avoid experiencing where we are because we have developed a belief, based on past experiences, that it is not where we should be or want to be. But the truth is, where you are now is exactly where you need to be to get to where you want to go tomorrow. Read The Power of Now.
  2. Some things aren’t meant to be. – Everything from your past does not belong in your present. To hold onto relationships and circumstances that have already moved on without you is to stay stuck in a place and time that no longer exists. Moving on doesn’t mean you completely forget the wonderful things from your past, it just means that you find a positive way of surviving without them in your present. Life is shorter than is often seems. – While you are complaining about all the little problems in your life, somebody is desperately fighting for their right to live. You own every minute that you pass through, and that it is up to you to make the best use of each one of them. Because someday, suddenly, there will be no more minutes.
  3. Holding on to pain is self abuse. – Your past has given you the strength and wisdom you have today, so celebrate it. Don’t let it haunt you. Replaying a painful memory over and over in your head is a form of self abuse. Toxic thoughts create a toxic life.
  4. Make peace with yourself and your past. When you heal your thoughts, you heal the health of your happiness. So stop focusing on old problems and things you don’t want in your future. The more you think about them, the more you attract what you fear into your everyday experiences – you become your own worst enemy. Read Full Catastrophe Living.
  5. Some things are out of your control. – No matter what happens, no matter the outcome, you’re going to be just fine. Let the things you can’t control, happen. Allow the universe to bless you in surprising and joyful ways. What if, instead of pushing so hard to make life happen, you decided to let go a little and allow life to happen to you? What if, instead of trying to always be in control, you sometimes surrendered control to something bigger than yourself? What if, instead of working so hard to figure out every last answer, you allowed yourself to be guided to the solution in perfect timing?
  6. The past never changes. – You can spend hours, days, weeks, months, or even years sitting alone in a dark room, over-analyzing a situation from the past, trying to put the pieces together, and justifying what could’ve or sould’ve happened. Or you can just leave the pieces in the dark and walk out the front door into the sunlight to get some fresh air.
  7. Moving on creates positive change. – You may blame everyone else and think, “Poor me! Why do all these crappy things keep happening to me?” But the only thing those scenarios all have in common is YOU. And this is good news, because it means YOU alone have the power to change things, or change the way you think about things. There is something very powerful and liberating about surrendering to change and embracing it – this is where personal growth and evolution reside. Read The Noticer.
  8. New opportunities are out there waiting for you. – Nobody gets through life without losing someone they love, something they need, or something they thought was meant to be. But it is these losses that make us stronger and eventually move us toward future opportunities. Embrace these opportunities. Enter new relationships and new situations, knowing that you are venturing into unfamiliar territory. Be ready to learn, be ready for a challenge, and be ready to experience something or meet someone that just might change your life forever.
  9. The world needs you to let your light shine. – The powers above added one more day in your life today, not necessarily because you need it, but because the world still needs you to let your light shine. So starting today, fall in love. Not necessarily with a person, but with an aim, an ambition, a passion. What would be your reason to wake up every morning with a smile? That’s what you need to start working on today.

 

"Nothing ever happened in the past that can prevent you from being present now; and if the past cannot prevent you from being present now, what kind of power does it actually have?!"

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Consultations

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New to yoga? Come in for a one-on-one consultation with one of our extremely qualified instructors. This session will include the experience you can expect from our yoga studio, as well as an in depth look at what you are seeking from yoga as a whole. You will be taken through some basic poses, focusing on foundational cues, to ensure that you start off on the right foot. A solid foundation is at the heart of any yoga practitioner.

 

We will cover any and all questions that you have, as well as discuss modifications if you come with injuries or imbalances. These are available at both of our locations, so to book an appointment, look online, or call us! You can get any and all information you need at www.yogalifestudios.ca.

 

Consultations | 30 minutes booking time | $15.00 | Subject to Availability

 

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Post Natal Yoga

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The focus in a post-natal yoga class is not only to bond with other new mothers, but also to create a supportive, encouraging and non-judgemental environment where babies can thrive in unfamiliar surroudings and connect to each other through yoga asana (postures) pranayama (breathing) and mantras (healing sounds). This is an incredible environment for mothers to bond in a new way with their babies.

New mothers can be plagued with tightness and lack of strength in the lower back and abdominal region as well, stiffness in the shoulders, upper back and chest from nursing.  Overall fatigue and weakness is still prevalent at 6 weeks so it's important to locate an instructor who has the appropriate training in post-natal yoga for a safe practice.  Classes are designed to go deeper into the healing and recovery process for women after delivery. The class focuses on strengthening the pelvic floor, the transverse abdominals, and the lower back as well as providing release to the shoulders, neck and chest.

 

Benefits of post-natal Yoga:

 

  • Strenghtens the abdominal muscles.
  • Helps the uterus to return to it's normal size.
  • Releases tension in the shoulders.
  • Balances hormonal levels.
  • Promotes better and deeper sleep.
  • Reduces stress, anxiety and fears of being a new mother.
  • Creates a healthy and supported environment.
  • Strenghtens the pelvic floor muscles.
  • Bonding and connecting with babies.

 

Common Questions:

Q:  When can I start post-natal yoga?

A:  When you're received the ok from your OBGYN, usually after the 6th week (vaginal birth) or 12th week (cesasean birth).  12 weeks post-partum is generally recommended as mothers are usually more rested and babies have a bit more of a routine.

Q:  What do I need to bring to class?

A:  Your yoga mat, a water bottle, a blanket for baby and small hand toys.  You may wish to bring a baby carrier for some standing poses.

Q:  What age are the babies?

A:  The ages are 6 weeks up to a crawling age.

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What is acupuncture?

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Acupuncture comes from a complete system of medicine and healing known as Traditional Chinese Medicine (TCM). TCM has been practiced for over 5,000 years and has been selected by the World Health Organization for worldwide propagation to meet the health care needs of people around the world into the 21st century. Acupuncture is one of 4 bodies which make up Traditional Chinese Medicine (TCM), the others including Moxabustion, Tui Na Chinese Massage and Chinese Herbal Medicinals. Acupuncture is the insertion of very fine, sterile needles into specific points to promote healing and stop pain. In Chinese Medicine, acupuncture helps to active "Qi" or the body's energy to harmonize and optimize the functions of the internal organs and the entire body.

 

The Chinese art of acupuncture dates back over 2000 years.

Acupuncture was first introduced into Europe in the 17th Century, but up until the recent twentieth century, much of the world knew little about it, its origins and its capacity to promote and maintain good health.

One of the most important concepts of Chinese medicine is that of natural balance - yin and yang. When such a proper balance of forces exists, the body has achieved a healthy circulation of the life force qi (roughly pronounced "chee").

Qi is said to travel the body along channels called "meridians". Qi flows constantly up and down these pathways and when the flow of qi is insufficient, unbalanced, or interrupted, yin and yang become unbalanced and illness may occur.

An understanding of the relationship between the body, yin and yang, and qi is necessary to understand the utility of acupuncture.

Acupuncture involves the insertion of very fine needles into the skin (sometimes in combination with electrical stimulus or with heat produced by burning specific herbs, called Moxibustion) at specific points in order to influence the functioning of the body.

Traditionally, there are 365 acupoints on the body, most of which have a specific energetic function. Because the needles are so fine only a slight discomfort may be felt. Alternatively, the acupuncturist may apply pressure (acupressure) rather than inserting needles.

Acupuncture can be used to boost the body's natural healing energy in order to promote health and long life, or to treat specific physical and psychological illnesses or complaints.

Modern research shows that acupuncture can affect most of the body's systems - the nervous system, muscle tone, hormone outputs, circulation, antibody production and allergic responses, as well as the respiratory, digestive, urinary and reproductive systems.

Acupuncture also stimulates the nerves in skin and muscle and increases the body's release of natural painkiller - endorphin and serotonin.

Acupuncture can help to treat such conditions as: Pain - including migraines, period pains, backache, trapped nerves, frozen shoulder and other kinds of arthritic and rheumatic pain. It can also be useful in relieving post-operative and post injury pain, such as following sports injuries. Allergic reactions - such as asthma, hayfever and eczema Depression - including stress and anxiety Sinus problems - and chronic catarrh Skin problems - such as mouth ulcers, dermatitis, pruitus (itching) and excessive sweating Nausea and vomiting Abdominal and bowel problems Giving up smoking Eating disorders and drug addiction Insomnia High blood pressure Withdrawal from alcohol Menstrual problems Menopause

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