Five Yoga Poses in Five Minutes to Fight Depression

You feel heavy, dull, tired. Maybe it’s gray outside (or, if you live in the pacific northwest, maybe it’s been gray and dark for weeks). Perhaps a life event (sickness, heartbreak, lethargy, indecision) has you feeling the terrible weight of emotional gravity.

I get it.

Having struggled with bouts of depression since my early twenties, I understand how debilitating an affliction it can be. Whether it affects you seasonally or chronically, practicing self-care in depression can be difficult. And the hardest part can sometimes be taking any action to change. When I feel depressed, pretty much the last thing that I want to do is get on my mat. Let me curl up in my bed and sleep, thank you very much. Or cry.

First, you’re not alone.

Secondly, if you can make the journey to the mat for even five minutes, we can make a change. Set a timer. Step on your mat. Just do it. Because just five minutes will change something. And maybe five minutes today turns into six minutes tomorrow, which turns into ten minutes in a week. Small steps.

We usually think that our minds run our bodies, but the reverse can be true: changing our bodies can change our minds. Check out Amy Cuddy’s inspirational video (bottom) and you’ll see what I mean. By putting your body into a physical appearance of joy and expansion, your mind and your hormones start to get the idea that life isn’t all terrible. Over time, small little changes can start to add up.

Five minutes. Here we go.

Cat/ Cow

Cow
Cat

Simple movement. Depression is stagnant energy. Start to move the energy of your body through simple cat cow. Start moving in all direction, “Color outside the lines.”  Move your spine in all directions. Move your shoulders, move your hips. Get the flow going. Make noise, even if you just hum. Add some voice to what you’re doing. Move the energy.

Sun Salutations

Do three. Big Breaths. Rather quickly. Focus on taking expansive breaths, even larger than usual. Big wide arm movements to move the stuck energy. Audible sighs. Noisy sighs.

Not sure how to do one? Check this out from my friends at Do Yoga With Me. 

Warrior Two

Warrior 2. Be Big.

Get big. Get wide. Push your feet apart. Reach your finger tips apart. Take your shoulders onto your back and stretch. Draw your shoulders onto your back, then reach through your arms. Ten breaths on each side.

High Lunge

High lunge.

The ultimate pose of joy and expansion. Open your arms, press into your feet and fill your body with breath. Get wider, longer, deeper from your toes to your finger tips. Take up your space. Ten breaths on each side.

Ustrasana – Camel

Modified
Full

See my video on doing this safely. Lots of leg strength, lots of grounding. Core strong and engaged.

Lift your chest forward and open. Open heart. Five big breaths.

Repeat it three times, pausing each time to sit on your heels.

Now. How do you feel?

Small steps. Small steps. #smalldailyacts

Amy Cuddy’s video on how body language shapes who we are. A must see.

Also, check out this post, “Not everyone who does yoga is happy, and that’s okay.” From my heart to yours.

 

Beautiful, cotton, handmade yoga mats

If you’re looking for something special for yourself or a yogi friend, check out these organic, natural, cotton mats from Ayur Yoga Organics. Beautifully made, each mat is crafted with Ayurvedic principles in mind and contains herbs that have been selected to to balance different doshas (constitution).

  • Sun Mat: Yellow/ Tumeric base with neem, designed to invigorate and support kapha (earthy) constitutions
  • Moon Mat: Gray/ Neem base with tumeric, cooling to support pitta (fiery) constitutions
  • Earth Mat: Gray/ Neem base with pomegranate, grounding for vata (airy) constitutions

The mats are pre-shrunk, made with organic cotton and jute (vegetable fibre) yarn. The yarn that is used is soaked in a special bath of herbs that are designed to accommodate each dosha (constitution), then dried for eighteen days to let the mats absorb the properties of the bath. After the mat is woven, the back of the mat is brushed with rubber to give it some stick to the floor.

But how are they for practice?

I tried out an Ayur Yoga mat in class and enjoyed the novelty of having cotton (rather than rubber) under my hands. Though the cotton felt initially a bit slippy, the mats are cleverly woven with threaded ridges to aid the grip in both the hands and feet. I dribbled some water to the mat (those of you who have used mat towels before know this trick), and the mat became easier to grip. If you sweat, you’ll love having cotton under your hands for better traction. (Using a cotton mat for practice is not a new idea: ashtanga practitioners routinely place cotton “rug” on top of their rubber mats.)

Pro’s of mat

  • Beautifully and uniquely made (it’s like practicing on art)
  • Organic cotton
  • Ayurvedic integration
  • Extremely easy to carry (lightweight and folds/ rolls easily)
  • Easy to clean (throw in cold water)
  • Well-priced: $108 (ashtanga mats are about $100)
  • Feel good about supporting entrepreneurs!

Con’s of mat

  • The ridges (though good for grip) may be irritating to those who roll over their toes a lot or like a smooth surface
  • The rubber coated bottom may slide on floor and distort matter if enough force is applied
  • Mats are thin; f you have sensitive knees or hip points, you may need more padding
  • Mats may be machine washed cold, but I cannot speak to their longevity without practicing on it longer.

I love having this mat in my collection. I don’t think I’ll ever get rid of my trusty Manduka, but this beauty is a lovely addition and I look forward to practicing on it more.

Interested?

Get 20% off with the discount code Yoga20.

A moment with Gil Hedley

Gil Hedley has been leading instructional and inspirational human dissections for over twenty years and is a thought leader in integrative human anatomy. A self-described “somanaut” who helps others to “explore the inner space of the body, and discover there the rich terrain of themselves,” Gil has also completed a “What’s the Fuzz,” tour through North America to share his most recent insights. (Don’t worry if you missed it; he has promised an online version!). Gil is an inspirational teacher: deeply knowledgable, relentlessly curious, and immensely reverent.

How did a divinity scholar wind up as a human dissection expert?

Ha! “What a long strange trip it’s been!” Short version: When I was doing my doctoral studies in theological ethics, I was starting to experience my body through practicing Tai Chi. That led me to acupressure massage, which I followed up with massage and Rolfing structural integration training. Once I was practicing, I had the urge to deepen my anatomy knowledge through dissection explorations in service of my clients, and before you know it I was teaching anatomy to groups of Rolfers, massage therapists, etc. Twenty-four years later and I’m still at it!

What inspires you to do what you do?

I am committed to becoming conscious and awake, to know “who I am,” and that for me has involved a deep exploration of the question, “What is my body?” Teaching dissection courses has been a means for me to study that question with ever increasing depth. I am also on a mission to democratize knowledge of the body, and expose the profound gift of it. That drives my sharing information and insight as broadly as possible, from the lab  – but far beyond it.

What has been your most surprising insight through your work?

There are no “parts” to our bodies. It is possible to perceive the different textures without mistaking them to be the stuff of separate entities. Everything really is continuous. And the application of the insight can be extended beyond the conventional limits of “a body” to relationship at large. We can deny or miss the connections, and, here we are nonetheless, in relationship!

What have you hoped to share with people through your “What the Fuzz” tour”?

I hope to share an opportunity to look into the human form and be blown away both by its grandeur, and also by its intelligence. The human form does the teaching on this course, the body itself has a lot to say if we plop down at its feet, observe, listen, and feel. It’s a pretty bottomless cornucopia of insight into the nature of human form, movement, and the particulars of our internal relationships. Ultimately I’m just inviting people to look into this profound mirror with deep appreciation.

Can a layperson understand your work, or should you have some anatomy background to attend?

Sure, a layperson can go. They will have a different experience than someone with some professional or personal interest in anatomy. Everyone has a body so can benefit, but the takeaway will be different depending on one’s intention for attending. The courses generally fill with folks who have devoted themselves professionally or personally to an ever growing understanding of the body. That having been said, mastery of anatomical terms is far less important than a willingness to explore with patient presence.

You’re also a writer. Can you leave us with a quote to contemplate?

“Notice the beauty

along the way~

fill with wonder:

all that is you.”

I highly recommend spending some time with Gil in person if and when you can. I have completed two six-day human dissections with Gil; while I learned a tremendous amount about the layers and anatomy of the human form, my most precious take away from the experience was a profound and giddy delight in my own embodiment. Gil is an excellent guide in the exploration of “what is means to be human,” and – if you are curious about your human body – his 6-day workshop is a life-shifting experience.

In the meantime, play with him online via his website and extensive (and generously shared) youtube videos!

Book Review: Serving the Broccoli Gods

Mary Purdy Nutritional Show

Hilarious. I want to be her friend.

She had me from the first line:

“When I was four, my parents received a report card from my kindergarten teacher. The first line read, “Mary is a totally competent person.””

Self-deprecating, wise-cracking, and personable, Mary’s new book Serving the Broccoli Gods is a fun breath of fresh air. The bulk of the book consists of her entertaining personal stories (and thank you Mary, for putting some of your heart on your sleeve for us in addition to your humour), dabbed with recipes, tips, and food suggestions. It’s rather like hanging out with a fun galpal who sprinkles your chats with intriguing facts, nutritional research, and a rampant commitment to healthy eating.

Though her passion for food radiates from every page, the book is less about plying you with advice and recipes (there are really only seven or so direct info-boxes on food) than it is about giving you an introduction to Mary herself. It’s a quick read at only 75 pages. She’s your wise-cracking friend, your straight talking advisor. And if you like her style, head on over to her youtube channel and get oodles of nutritional resources on Mary’s Nutrition Show.

Check it out on Amazon.

 

Why you should go sugarfree

You may have heard, sugar sucks for you.

Sugar has been linked to obesity and bad cholesterol, which has been linked to an increased chance of cancer. And while researchers are usually cautious about drawing a direct link between your sweet tooth and a cancer link, they have gone so far as to indicate that sugar is cancer’s friend and that sugar consumption is related to cardiovascular fatality.

While there is science to indicate eating sugar may not be great for you longterm, I highly advocate quitting sugar for awhile because of how it will shift the way that you feel. I did a sugar fast a couple of years ago and it was revelatory. For one month, I avoided food that contained any added sugar. Obviously I stayed off of alcohol, sweet drinks, and desserts, but I also avoided processed salad dressings, sugary condiments, and packaged food (for the love of god, they put sugar in bread and tomato sauce!).  I even took fruit off the menu.

The results:

  • No cravings
  • No energy spikes and plunges
  • Slept better
  • Was less hungry
  • Stuff that was naturally sweet tasted better (I had a carrot and it was like rediscovering creme brûlée)
  • I lost weight effortlessly

After my month, I liked the way that I felt so much that I stayed sugar-conscious, if not completely sugar free. But doing a real reset occasionally is very helpful in kickstarting good habits and raising our levels of sugar-consciousness.

Now is the perfect opportunity to reset your palate and your metabolism. New year, new habits, new body.

Want some support and camaraderie? Well, I gotta group of fabulous individuals all doing one month sugar free.  Give it a try for just a week and see how you feel.

Join the party!

For fun: who eats the most sugar globally.

 

 

Clean up your skin products for the New Year

Health-conscious readers, check it out!

Skin products – makeup, body care, sunscreen – can be a sneaky source of toxins and chemicals. And here we are, applying them directly on our skin! In a nutshell, the US only bans 30 toxic chemicals from skin products; Beautycounter bans 1500. One of my long time friends Ashley Wilson recently got involved with BeautyCounter. Since she’s a nurse, a smarty pants, and super conscious about her household products, I wanted to share her discoveries with you.

Just in time for your New Years Resolution.

Rachel: So, tell my readers a little about you?

Ashley: I am a Vancouverite, a Registered Nurse (RN) at Canuck Place Hospice and a mom of two awesome, energetic children, 4.5 year old girl and a 1 year old boy. I have traveled extensively and have recently been focused on my kiddos.

Rachel: What got you interested in the quality of household products? 

Ashley: Many years ago now,  I read an article about Respiratory Therapists (RTs) in the hospital getting pulmonary diseases and it was traced to the nebulized medications they were giving. When you administer medications as a mist, you are frequently standing around the person and many times holding the mask on the person. I did this with countless of my paediatric patients. The study was of RTs, but RNs also give these medications. I became concerned about the chemicals I was being exposed to and inhaling. That which helps sick lungs could damage healthy ones. It was then that I noticed that as I was liberally spraying Windex in my bathroom that I could taste the chemicals.

Rachel: Ew.

Ashley: Yeah! I started thinking about how much I must be inhaling in this small room. This got me thinking about all the chemicals I use in my home and how much I am inhaling, absorbing or inadvertently eating. I started putting my toothbrush away while I sprayed the mirror. I wondered about when I  scrubbed my tub with chemicals, how much is rinsed away and how much is added to my next bath. I did a little research and easily found alternatives for cleaning. I switched to vinegar and baking soda and have never looked back. However, when it came to beauty care products and detergents, I found that more difficult.

Rachel: Why?

Ashley: There is a list of the dirty dozen that you have to make sure are not in your products. I  found it hard to remember what I should avoid and even harder to find the list of  ingredients on many of the products. On top of that, my daughter wants to play with makeup and I can’t bring myself to put anything on her. 

Rachel: How did you get involved in Beauty Counter?

Ashley: I was introduced to Beautycounter from my friend Jen Steidl. She lives in Seattle and also a nurse and we have known each other a long time and had many adventures. Her two friends – a Chiropractor a Naturopath – got her involved. Jen told me about the founder and CEO Gregg Renfrew. Gregg (a woman) went through a similar process as myself of wanted to rid her home of chemicals. Her awareness was sparked after watching the documentary,  The Inconvenient Truth. This led her to being appalled by what was happening in the beauty industry.  

Rachel: Why, what’s going on in the beauty industry?

Ashley: In the United States, only 30 toxic chemicals have been banned. The last time legislation was changed was in 1938 when a woman went blind from an eyelash thickening treatment!  Canada is better: 600 toxic chemicals have been banned. The United Kingdom bans 1400. But Beautycounter bans 1500, and these 1500 chemicals comprises Beautycounter’s Never List. This list continues to grow.

Rachel: Whoa. That’s insane!  Are these chemicals really that bad?

Ashley: They are hormone disruptors, and some are connected to infertility and cause cancer. Even with chemicals banned, regulating the companies is minimal. The governments don’t have the manpower. In addition, there are many loopholes companies can get around the regulations, such as listing fragrance. This is a big warning sign on any label. Fragrance can encompassed anything and not be monitored (it is seen as their secret recipe). Complaints can be made and not have to be reported to the government agency.

Rachel: Yikes. So you joined their team?

Ashley: I want to be with a company that is making a change and that is being a disruptor. I also want a side hustle that I believe in. 🙂 

Rachel: Why do you like Beautycounter?

Beautycounter considers people, planet and profits equally. They are not just leading the way by making safer beauty care; they want to change the laws. They are going to DC and Ottawa and working on getting legislations changed. They want transparency and are being leaders. They are making a difference. They recently joined with Tuft University to support independent research.

Rachel: Okay, that sounds good. 

Ashley: I love the mission. The number one goal of Beautycounter is to educate. Also, it’s easy. I can order from my home. And if I don’t like it, I can return what I bought and I have 60 days to do so.

Rachel: What are your fave products?

Ashley: I love the products!! I love the cleansing balm, I love the body scrub and I love the dew skin foundation. What really got me interested was the sunscreen. It is great and fantastic for my kids.  Beautycounter is always coming out with new eye shadow palettes and lip gloss colours. Christy Coleman is a celebrity makeup artist that is on the team to bring in expert knowledge and gives awesome tips. There is a skincare regime for everyone. And make up… All the make up you would ever need.

Rachel: Okay, give us the skinny. What should people do to find out more?

Ashley: Check them out online. There is a ton of information on their website. You can be a client, hold a social, become a member, or partner with me.  I would love to be your consultant. You pay $25 USD per year to be a member, and you get free shipping after $100 USD and 15% product credit and special offers. A social is where you invite a few friends to your home or coffee shop and I can tell them about Beautycounter and our mission. As the host, you are eligible for free gifts and 50% of products depending on how much your group buys. Contact me anytime!

Rachel: Awesome. 

 

Embrace the dark: a solstice invitation

Witch, midnight, winter solstice

You may not know this about me, but I used to be a witch.

When I lived in New York City, I was part of a coven. Every Monday night, a group of eight of us would meet in the upstairs room of a Soho studio space. There, we would chant, sing, and laugh our way back to wholeness as we connected back to the deeper rhythms of nature.

As witches, we honoured the natural cycles of the seasons and the world. We watched the phases of the moon, felt the call of the seasons, and oriented our own yearnings and struggles within the larger framework of universal movement.

Inspired by my witchy roots, I wanted to share with you that we are entering a very potent and transformational time of the year.

The Winter Solstice, fast approaching on December 21, is the longest night of the year. This is a magical time: full of darkness, inward movement, and mystery.  This dark time is the perfect for opportunity to bank our own fires, move into quiet contemplation and to let go of old habits, patterns, and behaviours that have been holding us back.

After December 22, we will start moving back into the light. That will be the time to look towards creation and building. However, before we start to build, we must first clear our spiritual space. Like a keen-eyed grandmother, the winter solstice looks us in lovingly in the face and asks us:

What will you now let go of now, to create space for your transformation?

It’s time for you to cull, to divide, to clear. The dark says go inside to your deepest self, ask the hard questions, listen closely to your quiet, wise whispers. The dark asks you to sit in uncertainty, to be brave without the usual landmarks, to step into the deep forest and wait with the night animals to see what happens next.

What will you now let go of now, to create space for your transformation?

Perhaps the answer is pragmatic for you, and it may be time to clean out the closet, the desk to make way for new projects and self-expression. Or perhaps the release is more subtle; it may be time for you to change a negative pattern of behaviour like self-doubt, shame or guilt. Or perhaps something larger is moving, and it’s time to leave your job or relationship.

Answering the call of the dark requires great courage. Standing in the dark requires faith and courage that the light will come. In the next few days, take some quiet time in the dark to invite the earth’s rhythm to move you. Call upon her to help you do what you need to do.

And unfetter yourself for the next wild adventure.

Product Review: Lamose Water Bottle

They folks at Lamose asked me to check out their water bottles. Now, I lose water bottles more easily than a husky sheds fur, so I was more than happy to be gifted one to try out.

I love what they have done.

Here are the pro’s:

  • Textured stainless steel finish (“powdered”) for an easy and sticky grip.
  • 100% stainless steel. No plastic.
  • Double wall insulation keeps cold beverages cool, and hot beverages hot for a very long time.
  • Comfy to drink from. I love the lip of the bottle. That may seem like an odd thing to say, but some water bottle lips feel rather sharp, while some (like the Lamose) feel smooth and full. It is a pleasure to drink from.
  • Designed and started in Canada! Whoo hoooo!
  • Sweet story: “Lamose” stands for Lake – Mountain – Sea. That’s about as charming as you can get.
  • Two different styles (Moraine and Robson) and a range of festive colors.
  • Lifetime warranty.

The price is fairly standard ($28 US/ $35 CAD) for a good quality water bottle these days. If you need a holiday gift idea, check these guys out. I think they’ve made a great product.

I really hope I don’t lose it.

What to Buy For your Yogi Friend This Holiday Season

Have a yogi friend that you want to do something special for?

I love Half Moon Yoga Products; I’ve been using their stuff for years. Great quality, competitive pricing (even better with the Rachel Yoga discount), and I love the company. Here’s a hit list for inspiration!

Mat

If your friend is getting serious about their practice and doesn’t yet have a mat, then this considerate gift will be one that keeps on giving for years. In general, mats can vary in durability and thickness. I like The Mighty Mat  ($80) is durable, PVC free, and sticky.  It comes with a lifetime guarantee, so this mat may be the only one that your friend needs. If you prefer a mat that isn’t so heavy, you can check out the Studio Mat ($35) which is a great budget option for lighter usage.

Meditation cushion

I bought my Half Moon meditation cushion ($75-$90) more than a decade ago and it has been a fast friend ever since. Super comfortable and durable, this cushion makes sitting on the floor and creating some sacred space so much easier. I use it to sit for evening meditation. Seeing it is also nice little visual reminder to get my butt down and take some quiet time. If your friend is exploring the quieter side of the practice, then this could be a great support.

Blocks

If your friend is starting yoga home practice and has a mat, the getting them a set of their own blocks ($15-$34) is an awesome idea. After a mat, blocks are the prop that everyone should have. Blocks help to support the student’s body in a variety of positions to make the poses both more challenging as well as more accessible. I prefer the thicker 4″ blocks to the 3″ blocks. Chip foam blocks are useful as a small meditation seat, under the head cushion, or knee support.

Blanket

One of my friends gave me a Half Moon blanket ($46-$118) for a birthday several years ago. Much to my surprise, I use it all the time. Obviously it can be used as a cover if I feel chill during meditation or Savasana, but I also use it to prop up my head, support my knees like a mini bolster, and use to lift my seat if I don’t have my meditation cushion. These blankets are super soft and cozy, it’s like being snuggled in a cloud. I have the natural cotton yoga blanket, and it’s wonderful, though you can get silk weaves if you’re looking for something very special. A blanket is a surprisingly versatile tool for the yogis who has the basics.

The Yummies

Eye Pillow

Eye pillows ($22-$44) are wonderful. By cutting out the light in the room, eye pillows help you to rest and restore more deeply. You don’t have to wait for Savasana to use them; pull them out anytime you need a supine rejuvenation. The weight of the pillow on the eyes feels very relaxing, and the delicately scented bags add a little aromatherapy to the experience.

Essential Oils

There’s something very sensual and nourishing about using essential oils. Not only is there a relaxing process of self care in applying oils, but the scents are crafted to help balance your nervous system. Half Moon has a great little kit of essential oils ($45) that address each doshas (personality type). When you feel anxious or ungrounded, you might apply the Vata oil (which will be calming). The Kapha oil is invigorating and reduces lethargy. The Pitta oil is cooling and pacifying. (Being an anxious gal, I basically want to take a bath in my Vata essential oil.) If your friend loves scents, this yoga aromatherapy choice will be a special gift.

Don’t see what you want? They’ve got more suggestions here. 

Best of all, you get a discount. Get 20% off your purchases when you use the promo code RACHEL2017.
Already a teacher? Get an additional 10% off (wow!) your 25% discount with this code: RACHEL2017TEACHER. 

Happy shopping!

 

Yoga teachers: should you join Yoga Alliance?

should you register as a 200 hour yoga alliance teacher

When you graduate from a 200-hour teacher training that has been approved by Yoga Alliance (YA), you have the opportunity to join the Alliance and become a “registered yoga teacher” or “RYT.” Should you?

Well, until very recently, my answer to this would have been, “No.” Don’t waste your money. Aside from getting to put the letters “RYT” after your name, there wasn’t much benefit to paying your dues. However, Yoga Alliance has been trying to step up their game the last few years, and now it may be more of a toss up.

The History

Yoga Alliance formed in 1997, when a group of yogis came together at the San Francisco Yoga Journal Conference. Seeing the growing popularity of yoga in the United States, they took on the responsibility of creating the yoga teacher training standards, which are now the benchmark for trainings over the world. Since 2013, Yoga Alliance has been focused on offering more tangible member benefits, such as discounts on products and services and online workshops.

Pro’s of Joining

  • Discounts with a wide variety of partners for products (like clothing and props) and services (like legal advice and liability insurance). Partners include companies like Manduka, Half Moon, Gaiam, Jade, YogaU, and MINDBODY). So if you want a discount on your new mat, this could be a good deal.
  • Free Online Workshops (about 90 and counting) on a wide variety of yoga and business subjects. The quality of these workshops isn’t technically high, but it’s content rich.
  • Scholarships (20 scholarships were given out in 2016).
  • You get to add “RYT” after your name, which looks fancy.
  • You get listed on their site as a registered yoga teacher (in case anyone is looking).
  • If you have long terms goals of participating as faculty in registered teacher trainings or offering yoga continuing educational credits, you will have to become a registered teacher eventually.

Con’s of Joining

  • Cost: $115 to join up front, then $65/ year thereafter.
  • People who hire yoga teachers generally don’t care if you are a member (though they may care that your program was registered as a school, they won’t care if you are a current member. I’ve been hiring teachers for about ten years now and never asked if someone was registered).
  • If you want to be faculty or a CEC provider, you don’t have to join now. You can join later when you want to actually start offering course credits. (I didn’t join YA until after I’d been teaching for six years and was creating a teacher training program.)

Recommendations

  • Check out Yoga Alliance’s list of discounts and workshops. If you feel like you will get $115 of value from these offerings, then join now. If you think you can get the same information and value through other channels, then save your money.
  • Whether you join or not, keep an accurate and thorough log of the classes that you have been teaching. If you want to eventually register or upgrade to a 500 hour or E-RYT status, then you will have to provide an accounting for your teaching. Better to proactively track now than to try to backtrack later.
  • If you aren’t a teacher yet, but are looking at teacher trainings, do choose a training that is registered with Yoga Alliance (unless you plan on doing another 200 hour or unless you are focused exclusively on a niche style like Iyengar or Ashtanga). While hiring managers won’t necessarily care if you yourself are a member of YA, we often care that your School is registered.

Questions or comments?

Email me or join the conversation below!

 

Does fasting prolong your life?

is fasting good for you?

Traditional religious practices in Christianity, Buddhism, Islam have all included fasting (Karras et al., 2016). In yoga, fasting is a pillar of the philosophical principle of sauca, or purity. While abstaining from worldly delights (sex, food, alcohol) is certainly a test of mental fortitude, research has shown that caloric reduction through intermittent and periodic fasting can promote longevity and cellular health.

Fasting and Disease Prevention

Researchers have known for years that caloric reduction in mice promotes longevity. In fact, in experimental models, fasting has improved disease outcomes for a wide range of age-related challenges, including “diabetes, cardiovascular disease, cancers and neurological disorders such as Alzheimer’s disease, Parkinson’s disease and stroke” (Harvie et al., 2016). Dr. Valter Longo, the Director of the Longevity Institute at the University of Southern California, has done substantial (and remarkable) research into the correlation between caloric control and disease prevention and longevity and has shown a correlation between fasting mimicking diets and cancer prevention and treatment.

Why Does Fasting Work?

Basically, humans evolved to cope with food scarcity. When we fast, the stress on our cells activates a cellular response that improves “mitochondrial health, DNA repair and autophagy…[and] promotes stem cell-based regeneration as well as long-lasting metabolic effects” (Harvie et al., 2016). Autophagy is where our body “eats” itself (starting with stuff that is damaged, diseased and non-essential). When we fast, the body starts to get rid of bad stuff, then when we eat again, our body uses stem cells to rebuild our body afresh.

My 50-year old brother-in-law (a very curious cat about longevity practices) has been exploring fasting techniques in his own life for several years, and is not back to his “fighting weight” from college. My sister, who joined on with him, is now fitting into clothes that have been in the back of her closet for years. However, while fasting can help you lose weight, the less visible benefits (promoting the immune system, cellular regeneration, reduction of inflammation) are far more profound.

Types of Common Fast-Mimicking Diets

  • 5:2 Diet: participants restrict calories by 60% for two days of the week, then eat regularly for five.
  • Time Restricted Feeding: participants restrict food intake to a 6-hour window of time each day in order to prolong the natural fasting period of the body.
  • Intermittent Fasting: fasting for 16 hours to 2 days
  • Periodic Fasting: fasting for 2-21 days

I have played with Time Restricted Feeding and Intermittent Fasting. I find that Time Restricted Feeding (restricting food intake to a 6-hour window) is fairly accessible once you get used to pushing breakfast til past 3 pm. And culturally, it’s a bit easier to not eat breakfast or lunch than to forgo all dinner invitations.

As my anatomy teacher Gil Hedley says, “we are the species that plays with itself.” Just as yoga and meditation practices can deeply impacts your nervous system, your dietary choices will impact some of your deepest cellular processes. If you are interested in exploring these diets, arm yourself with some research. Not only is it fascinating, it will motivate you to last through the initial hunger pangs. Fasting strategies are not appropriate for everyone: pregnant women and children should eat regularly.

Happy and healthy exploring.

Resources

Ted Talk with Dr. Valter Longo (20 minutes)

Ted Talk with Mark Mattson, the current Chief of the Laboratory of Neurosciences at the National Institute on Aging and professor of Neuroscience at The Johns Hopkins University (17 minutes).

Video Interview with Dr. Valter Longo, Director of the Longevity Institute at the University of Southern California, describing his work in research with fasting (1 hour)

 

Web MD (the cautionary tale)

Great blog from the folks at Nerd Fitness.

References

D, A. P. R., D, S. K. M. D. P., & D, C. P. M. D. P. (2017). Unraveling the metabolic health benefits of fasting related to religious beliefs: A narrative review. Nutrition, 35, 14–20. http://doi.org/10.1016/j.nut.2016.10.005

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes.

Ageing Research Reviews, 39, 46–58. http://doi.org/10.1016/j.arr.2016.10.005

PhD, R. E. P., PhD, G. A. L., PhD, D. D. S., PhD, A. Z. L., Marinac, C., PhD, L. C. G., et al. (2015). Intermittent Fasting and

Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212. http://doi.org/10.1016/j.jand.2015.02.018

Schübel, R., Graf, M. E., Nattenmüller, J., Nabers, D., Sookthai, D., Gruner, L. F., et al. (2016). The effects of intermittent calorie restriction on metabolic health: Rationale and study design of the HELENA Trial. Contemporary Clinical Trials, 51(C), 28–33. http://doi.org/10.1016/j.cct.2016.09.004

Seimon, R. V., Roekenes, J. A., Zibellini, J., Zhu, B., Gibson, A. A., Hills, A. P., et al. (2015). Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Molecular and

Cellular Endocrinology, 418(Part 2), 153–172. http://doi.org/10.1016/j.mce.2015.09.014

How to stay healthy while travelling

I love travelling. But I don’t always like its impact on my body.

While travelling can create novel opportunities for exercise (ie: sightseeing a new city, doing a vacation sport like skiing), the fact is that travel will often disrupt our cherished wellness regimes. When we are away from our habitual classes and teachers, it can be easy to fall off of our health wagon. (And I don’t know about you, but I’ve been guilty of treating vacation as an opportunity to “take time off, ” and then found out that I felt worse rather than better!)

However, with a little ingenuity and planning, we can not only feel great on our vacations, but feel better, more healthy, and better rested. 

Here are some of my personal tips.

Cultivate irrepressibility.

Are you embarrassed to do a little warrior two on the plane? Sheepish about whipping out a sun salutation near

your gate at the airport? Yes, thats normal! Most of us are a little self-conscious when we buck the norms in a public place. But as someone who has done the full Ashtanga primary series at Heathrow Airport, let me tell you that my body’s sigh of

relief was well-worth my pangs of mortification. While you may not need to do your HIIT routine in public, embrace a little social awkwardness and run yourself through some stretches and lunges. Your body will thank you. Even better, some airports are now developing DIY yoga and stretch stations. Do a little research before you travel and find out if you can work a practice into your layover.

Celebrate Small Daily Acts.

When we go on vacation, we may not need to do our usual workout routine. But doing a little will go a remarkably long way towards keeping your baseline strong. Even if you don’t have time for a class, do twenty sit-ups, twenty lunges, and hold plank for a minute. Do little end of the day yoga stretch. Even five-ten minutes will help you feel better.

Go local.

Travelling brings fun opportunities to participate in the local scene, and walking can be a great way to take in a new town. See if there is a local bike or walking tour so that you can learn about local history as you go. Maybe there’s a local 5K to run. And if your travel involves physical activity (scuba, skiing, snowshoeing), so much the better!

Bring your balls.

I take my Roll Model® Massage Therapy Balls everywhere. Rolling around on them for ten minutes makes me feel like I had a spa treatment. You can get great little sequences online with Jill Miller to target grumpy body areas. (I LOVE her, she’s a pro.) But you can even just bring a tennis ball. That’s right. A tennis ball. Just seeing it in your luggage will remind you to give yourself a little TLC.

Drink water.

Okay, I love coffee. Love it, love it love it. But when I travel, I guzzle water. Water helps you to stay hydrated, flushes out your system, and will help you arrive at your destination feeling cleaner and clearer from the inside out. Take your own travel bottle so that you don’t have to buy water (unless you’re in a non-potable water zone). Let’s try to keep disposable plastic out of the picture.

I got this handy little infographic to the right from De Vere Hotels UK.

They offer some actionable and common sense ways that you can use to minimize the effects of your travel on your body. If you have some favorite tips and tricks, share ’em below. Happy trails!

How to beat insomnia

sleeping woman after meditation

Did you know that an estimated 10% of Americans suffer from chronic insomnia, which can greatly impact the quality life?  Benefits of a good night’s rest include having a better mood, better health, eating less compulsively, and (yay!) an improved sex life. While medical practitioners may prefer to prescribe pills to address the problem (after all, pills usually work), patients often prefer behavioural options that keep the pharmaceuticals and side effects out of the picture.

Good news: meditation can help.

Research confirms that Mindfulness Based Stress Reduction (MBSR) can support sleepless souls to reduce their anxiety, decrease rumination, and improve their rest. And even better news: there are a ton of great apps on the market that can guide you to do a mindfulness practice before bed.

Here are a few apps you may want to check out to get you started:

  • 10% happier (I love this app. Use this link to get one month free of their premium version.) Practical, down to earth, accessible, no mumbo jumbo stuff. Lots of really great teachers to choose from, even with the free version.
  • Insight Timer. I’ve been using this since it came out to set up customized meditation and yin practice. You can design your own timings using a variety of pleasing bell tones. And now it has lots of guided meditations to choose from. And it’s FREE!
  • Calm.  I’ll be honest. The narrator’s voice drove me nuts to begin with, but people have told me how much they love it. Lots of free resources, including a 7 and 21 day guide.

One of the biggest mistakes that we make is thinking that we “don’t have time.” I get it, I’ve been there. But think about your day. What is five minutes? Your mind may resist you sitting (have to answer that email!), but I promise you that your brain and nervous system will thank you heartily.

I have a bunch of 5-minute meditations on my site as companion materials to Yogi’s Guide to Dating, but you can absolutely practice them on their own. Try one now. Go ahead. It’s just five minutes. And you’re worth it.

References

Chiesa, A., Calati, R., & Serretti, A. (2011). Does mindfulness training improve cognitive abilities? A systematic review of neuropsychological findings. Clinical Psychology Review, 31(3), 449–464. http://doi.org/10.1016/j.cpr.2010.11.003

Garland, S. N., Campbell, T., Samuels, C., & Carlson, L. E. (2013). Dispositional mindfulness, insomnia, sleep quality and dysfunctional sleep beliefs in post-treatment cancer patients. Personality and Individual Differences, 55(3), 306–311. http://doi.org/10.1016/j.paid.2013.03.003

Gross, C. R., Kreitzer, M. J., Reilly-Spong, M., Wall, M., Winbush, N. Y., Patterson, R., et al. (2011). Mindfulness-Base Stress Reduction Versus Pharmacotherapy for Chronic Primary Insomnia: A Randomized Controlled Clinical Trial. Jsch, 7(2), 76–87. http://doi.org/10.1016/j.explore.2010.12.003

Larouche, M., Côté, G., Bélisle, D., & Lorrain, D. (2014). Kind attention and non-judgment in mindfulness-based cognitive therapy applied to the treatment of insomnia: State of knowledge. Pathologie Biologie, 62(5), 284–291. http://doi.org/10.1016/j.patbio.2014.07.002

Larouche, M., Lorrain, D., Côté, G., & Bélisle, D. (2015). Evaluation of the effectiveness of mindfulness-based cognitive therapy to treat chronic insomnia. Revue Europeenne De Psychologie Appliquee, 65(3), 115–123. http://doi.org/10.1016/j.erap.2015.03.002

Ong, J. C., Shapiro, S. L., & Manber, R. (2009). Mindfulness Meditation and Cognitive Behavioral Therapy for Insomnia. A Naturalistic 12-Month Follow-up. Jsch, 5(1), 30–36. http://doi.org/10.1016/j.explore.2008.10.004

Ong, J. C., Ulmer, C. S., & Manber, R. (2012). Improving sleep with mindfulness and acceptance: A metacognitive model of insomnia. Behaviour Research and Therapy, 50(11), 651–660. http://doi.org/10.1016/j.brat.2012.08.001

Zhang, J.-X., Liu, X.-H., Xie, X.-H., Zhao, D., Shan, M.-S., Zhang, X.-L., et al. (2015). Mindfulness-Based Stress Reduction for Chronic Insomnia in Adults Older than 75 Years_ A Randomized, Controlled, Single-Blind Clinical Trial. Jsch, 11(3), 180–185. http://doi.org/10.1016/j.explore.2015.02.005

Five poses to practice on Thanksgiving

It’s US Thanksgiving, time for turkey and thankfulness! But you don’t have to be slurping stuffing (or even be celebrating the holiday, oh my Canadian brethren) to take this as an opportunity for a moment of appreciation. Here are five poses to celebrate the day and connect more deeply to a sense of gratitude and well-being.

1. Cat / Cow

Start on all fours and slowly start to arch and round your spine. Go beyond the usual cat/ cow and move your spine in all directions. Use these simple movements to reconnect to your appreciation for your body. Enjoy the feeling of stretching your shoulders, spine and low back. Take some deep appreciative breaths and relish your body.

2. Surya Namaskar A (Sun Salutation)

Has it been a couch potato kind of day? Never fear. Do three rounds of sun salutations to get your circulation going and mobilize your joints. Sun salutations are a great way to increase your energy and connect to your breath. Sun Salutations were practiced facing east in the early morning. As you move, enjoy this opportunity to appreciate how the sun has lit our world and given energy to everything in it. From the brussel sprouts to the turkey, everything owes its existence on earth to that star.

3. High lunge with a backbend

Ahhh, time to stretch! Not only will high lunge stretch out your hip flexors (just in case you’ve been spending the day watching football), taking the arms up helps stimulate lymphatic drainage and create a welcome opening through your chest. Daily posture often encourages us to collapse the chest and close the front body, which can restrict breathing and diminish a sense of emotional openness. As you take your arms above your head, stretch your heart forward and up as you root strongly through your feet. Bring your upper arms back behind your ears and fully stretch through all your fingers. I call this pose the “full body yawn.” Enjoy it.

4. Seated Twist

If you’re going to be eating like a champion, then twisting is a must. When we twist, we give the internal organs a squeeze and massage, which can aid in digestion and elimination. As you twist, take some deep breaths to allow the diaphragm to move downwards into the abdominal cavity and move your viscera. Breathe deeply, and know that you’re giving your body some serious love.

5. Gratitude Meditation

Developing a practice of gratitude has been shown through research to enhance a personal sense of well-being. Come into a comfortable cross legged seat or sit on the edge of a chair. Place your hands on your thighs and let your shoulders relax. Relax your face and your jaw. Take a few, slow deep breaths to settle into your body. When you’re ready, bring to mind one simple thing for which you are very grateful. It could be a person, a pet, a place…or anything that you feel really brings value to you. Let yourself contemplate this source of gratitude for at least ten slow breaths, feeling any changes in your body. Take your time. Feel free to repeat the gratitude exercise with something else that comes to mind. When you’re ready, take a few breaths and transition back into your body. As you open your eyes, bring your gratitude practice with you off the mat and into the rest of your day.

Happy Thanksgiving!

Bonus:

A Thanksgiving present for you. I often say that my mind that has a lot of “hamsters.” (These hamsters are relentless thoughts that race through my brain like crazed furry creatures, including on holidays.)  If you need a moment of levity today, check this out. Watch for at least 20 seconds.