Foods that Fight Cancer...

I was at the hair salon reading Health magazine and this article caught my eye. There are scientific studies that prove certain foods can help fight cancer! I love that modern medicine is starting to incorporate holistic healing methods.

The research is in: Here are six of the most potent weapons against the big C.

To reduce your risk of cancer, look no further than your fridge. "All the studies on cancer and nutrition point to eating plant-based foods for their phytonutrients and other special compounds," says Richard Beliveau, PhD, chair in the prevention and treatment of cancer at the University of Quebec at Montreal and author of Foods to Fight Cancer. Aim for five to nine daily servings of all kinds of fruits and vegetables - especially these six superstars.

Broccoli
All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals. A recent University of Michigan study on mice found that sulforaphane also targets cancer stem cells - those that aid in tumor growth.
Helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers.
Your RX: The more broccoli, the better, research suggests - so add it wherever you can, from salads to omlets to the top of your pizza.
(Based on research by Jed Fahey, ScD, who studies cruciferous vegetables at the Johns Hopkins Chemoprotection Center)

Berries
All berries are packed with cancer-fighting phytonutrients. But black raspberries, in particular, contain very high concentrations of phytochemicals called anthocyanins, which slow down the growth of premalignant cells and keep new blood vessels from forming (and potentially feeding a cancerous tumor).
Helps fight: colon, esophageal, oral, and skin cancers.
Your RX: Concentrated berry powder is used in studies but a half-cup serving of berries a day may help your health, too.
(Based on research by Gary D. Stoner, PhD, a professor of internal medicine at The Ohio State University College of Medicine)

Tomatoes
This juicy fruit is the best dietary source of lycopene, a carotenoid that gives tomatoes their red hue. And that's good news, because lycopene was found to stop endometrial cancer cell growth in a study in Nutrition and Cancer. Endometrial cancer causes nearly 8,000 deaths a year.
Helps fight: endometiral, lung, prostate, and stomach cancers.
Your RX: The biggest benefits come from cooked tomatoes (think pasta sauce!), since the heating process increases the amount of lycopene your body is able to absorb.
(Based on research by Beliveau)

Walnuts
Their phytosterols (cholesterol-like molecules found in plants) have been shown to block estrogen receptors in breast cancer cells, possibly slowing the cells' growth.
Helps fight: breast and prostate cancers.
Your RX: Munching on an ounce of walnuts a day may yield the best benefits.
(Based on research by Elaine Hardman, PhD, associate professor at Marshall University School of Medicine in Huntington, West Virginia)

Garlic
Eating it may not do your breath any favors, but the protection it offers against digestive cancers just might be worth the smell. Phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines, in certain conditions) when you consume nitrates, a common food preservative. In fact, the Iowa Women's Health Study found that women with the highest amounts of garlic in their diets had a 50% lower risk of certain colon cancers than women who ate the least.
Helps fight: breast, colon, esophageal, and stomach cancers.
Your RX: Chop a clove of fresh, crushed garlic (crushing helps release beneficial enzymes), and sprinkle it into that lycopene-rich tomato sauce while it simmers.
(Based on research by Beliveau)

Beans
A study out of Michigan State University found that black and navy beans significantly reduced colon cancer incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth. Another study, in the journal Crop Science, found dried beans particularly effective in preventing breast cancer in rats.
Helps fight: breast and colon cancers.
Your RX: Add a serving - a half cup - of legumes a few times a week (either from a can or dry beans that have been soaked and cooked) to your usual rotation of greens or other veggies.

What NOT to eat
While researchers are still trying to determine which foods have the most cancer-preventing benefits, we do know what not to eat if you want to protect yourself, says Cheryl Forberg, RD, author of Positively Ageless.
Animal Fats: Meat, cheese, and butter can be rich in saturated fat, which has been linked to obesity - a big cancer predictor. Opt for leaner protein sources, such as fish, low-fat dairy, and those good-for-you beans.
Processed Meats: A ballpark hot dog or a few slices of bacon once in a while won't kill you, but don't make them a staple of your diet. Some cured meats tend to be high in nitrates and nitrates, preservatives that can, in large amounts, potentially increase your risk of stomach and other cancers.
Excessive Alcohol: Stop after one drink! Too much tipping is associated with an increased risk of cancers of the mouth, esophagus, and breast.

I hope this article was as eye-opening to you as it was to me. Age-old holistic healing at its best.


Article from Health Magazine, November 2010.

Class Announcements...

The 6am class at Bailey Dance will be cancelled next week: December 28th & 30th.

All other classes will remain the same!

Yes! I will be having the 5pm Free Yoga class at 1st Ave Rocks this Sunday (Dec 26th). Come to class, bring your family, and work off all those extra holiday cookies!

Merry Christmas!

Inversions & Menstruation...

So it's that time of the month again... can you do your beloved shoulderstand & headstand? The thing that kept me away from it for so long was the myth that inversions can lead to endometriosis. But according to the following article that I found on the Yoga Journal website, that myth has been debunked...

"First of all, there is no consensus on whether to avoid inversions during a woman's menstrual cycle. The two opinions are basically divided between those who think that no women should practice inversions during menstruation and those who feel the choice varies from woman to woman.

Those who encourage a ban on inversions cite fears that certain physical problems may arise. Until recently, increased risk of endometriosis was considered the most common risk. But since more is known now about that disease, the idea has been debunked. There is also a theory that inversions may cause "vascular congestion" in the uterus resulting in excessive menstrual flow. (For more info, click here.) If true, this risk is probably most relevant for women who hold inversions a long time. Some teachers say that since a woman's energy is low during menstruation, high-energy poses such as inversions should be avoided. This makes sense, yet not all women experience low energy during menstruation; indeed, many feel quite energized.

Philosophically speaking, menstruation is considered to be apana, meaning that energetically, its vitality is downward-flowing. The argument against inversions during menstruation maintains that inversions will disturb this natural energetic flow. However, inversions are recommended in some systems of yoga as therapy to improve elimination of excess apana. In Yoga: The Path to Holistic Health, B.K.S. Iyengar recommends practicing inversions to alleviate menstrual problems such as heavy flow and irregular periods.

The contradictions don't stop there. Some teachers recommend avoidance of inversions such as Sirsasana (Headstand) and Sarvangasana (Shoulderstand) while suggesting no such caution with other poses that invert the uterus, such as Uttanasana (Standing Forward Bend) and Downward-Facing Dog.

Since I know of no studies or research that makes a compelling argument to avoid inversions during menstruation, and since menstruation affects each woman differently and can vary from cycle to cycle, I am of the opinion that each woman is responsible for making her own decision. Pay attention to how you respond to inversions (indeed, ALL asanas) during your period. A short Headstand may be fine while a longer one isn't; maybe you will find that backbends or twists adversely affect your period. If your energy is very low, restorative poses may be just the ticket, though you may find a more active sequence of standing poses alleviates cramps and the blues. You really won't know what works and what doesn't until you feel it in your own body.

The bottom line is that hatha yoga is full of contradictions and varied opinions, leaving each of us ultimately responsible for our own choices. Pay attention to your body and discover what works and what doesn't—not just during your period but every day."

(article written by Barbara Benagh. Taken from the Yoga Journal website)

What about inversions while pregnant? That's next...

miraculous practice...

Has yoga changed your life? It's pretty likely, since just about everyone who practices yoga has been touched in some way by its transformative power. Maybe you simply feel better in your body. Perhaps you've experienced more profound changes in your life, relationships, and worldview. But because these changes often take place over time, as a part of a subtle and organic process, it can sometimes be hard to pinpoint exactly what it is about yoga that helps you to live a better life.

Tantra scholar Rod Stryker says that to truly understand why yoga is so transformative, you first have to understand the concept of transformation. The idea that yoga changes you into someone better than the person you were before is something of a misconception. It is more accurate to say that yoga helps you remove the obstacles that obscure who you really are, that it helps you come into a fuller expression of your true nature. We're not transforming into something we aspire to, we're transforming into the very thing that we are innately: our best Self.

One way yoga encourages transformation is by helping you to shift patterns you've developed over time, patterns that may be unhealthy. When you put your body into a pose that is foreign and you stick with it, you learn how to take a new shape. Taking this new shape with the body can lead you to learn how to take a new shape with the mind. If practiced correctly, yoga asana breaks down the psychological, emotional, physical, energetic, and psychic obstacles that inhibit us from thriving.

Yoga also teaches you how to make better decisions. Everything about practicing yoga involves intention - you set apart time in your day to do it, you move in a specific manner, breathe in a specific way. And when you are mindful and deliberate in your yoga practice, you create the opportunity to become more mindful and deliberate in your life. The people who stick with yoga realize that they make decisions that are more constructive than destructive. "I often tell my students that one of two things will happen after you do yoga for a few years: Either you will begin to change for the better, or you will stop doing yoga" (Stryker).

Perhaps most important, your yoga practice allows you a glimpse of the joyful and free person you can be. Practicing asana shows you that you can accomplish things you never thought you could. At first, we think, "There's no way I am going to be able to do a Headstand." And then, in little increments, we start to gain the confidence. And then all of a sudden we can do it. When you're lying in Savasana at the end of a yoga practice, after you have worked hard and felt thoroughly present and connected to your body, that sense of joy and freedom you experience is an expression of your true nature. Even though it may be fleeting, it shows you what is possible.

For a look at yoga's amazing healing power, read Julie Peoples-Clark's story. Her daughter was born with spastic quadriplegia cerebral palsy as the result of mistakes made by the birthing center, and Julie (mom) fell into a deep depression. She says that yoga saved her life. May her story inspire you to trust in the practice and in the answers that arise from getting to know your own Self.

"The only limitations are those in your head. Everything else is just a technical problem."

~Julie Peoples-Clark

(Reference: Yoga Journal 2010)

Why the right side?...

"Why does my teacher always say to roll to the right side at the end of savasana?"

I've heard this question a few times, so I researched it! The most straight forward, anatomical answer is that your heart is on your left side so when you roll to your right, your heart is above the organs on your right side thus putting less weight on the heart. It’s not that big of a deal, but if you rolled to your left, the heart would have a bit more pressure on it after savasana.

However, if you're craving a little more depth on the subject (like me) I've done the research...

The concept of polarity, or balancing the opposites, is vital to both Yoga and Indian traditional life. The right side of the body is related to the solar/positive/masculine flows of energy that are manifest by the surya nadi, which is correlated to the termination of the pingala nadi (a major prana nadi which flows along the right side of the spine). The left side is related to the lunar/negative/feminine flows of energy that are manifest by the chandra nadi, which is said to be the termination of the ida nadi (along the left side of the spine).We must also remember that even the term Hatha Yoga, which means “sun and moon,” has the right side placed before the left in its esoteric association of ha with the sun and tha with the moon (Hatha).

There are also some physical reasons for this:

If the goal is ‘action’ and one has ‘things’ to do after a practice, one rolls to the right side. It is generally recommended that one get up from bed by rolling to their right side, as it is energetically linked to ‘action’. If one is trying to remain calm, or preparing for bed, one should roll to the left side.

• Rolling to the right side of the body is rolling away from the heart (less pressure and weight on the rested and open heart).
• Pausing on the right side allows the students natural blood pressure to reach it’s potential homeostasis.
• Resting on the right side allows the energy to be redirected in the present moment as needed and circulated appropriately.

Sat Nam,

Free Yoga Sunday is back!...

Free Yoga Sunday at 1st Ave Rocks is back!

Class is at 5:00pm every Sunday.
Free, donation only class.
Lead by me.

The yoga room at 1st Ave Rocks is so magical. It's small and intimate but the icing on the cake is... HEAT! A lovely heated (not hot, just heated) practice will leave you stretched out, relaxed, and full of peace!

See you soon!



See the Birmingham Yoga link under "my class schedule" for directions to 1st Ave Rocks and other class info.

Quote of the Day...

“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think." (Christopher Robin to Pooh)

~A.A. Milne (Winnie-the-Pooh)

Quote of the Day...

"You are as free as the freedom you extend to others. Those who understand this will no longer 'fall' in love, they will rise in love."
~ The BHAGAVAD GITA

Life, on purpose...

Do you see the beauty in life? No doubt, we have our moments where we stop and say, "Wow, that's beautiful" but are your eyes (and ears) open to it all the time? Are we desensitized? Do we take the beauty of the world for granted?

The following is a study organized by The Washington Post in Washington, D.C.

In Washington, D.C., at a Metro Station, on a cold January morning in 2007, this man with a violin played six Bach pieces for about 45 minutes. During that time, approximately 2,000 people went through the station, most of them on their way to work. After about 3 minutes, a middle-aged man noticed that there was a musician playing. He slowed his pace and stopped for a few seconds, and then he hurried on to meet his schedule.

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About 4 minutes later: The violinist received his first dollar. A woman threw money in the hat and, without stopping, continued to walk.

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At 6 minutes: A young man leaned against the wall to listen to him, then looked at his watch and started to walk again.

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At 10 minutes: A 3-year old boy stopped, but his mother tugged him along hurriedly. The kid stopped to look at the violinist again, but the mother pushed hard and the child continued to walk, turning his head the whole time. This action was repeated by several other children, but every parent - without exception - forced their children to move on quickly.

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At 45 minutes: The musician played continuously. Only 6 people stopped and listened for a short while. About 20 gave money but continued to walk at their normal pace. The man collected a total of $32.

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After 1 hour: He finished playing and silence took over. No one noticed and no one applauded. There was no recognition at all.

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No one knew this, but the violinist was Joshua Bell, one of the greatest musicians in the world. He played one of the most intricate pieces ever written, with a violin worth $3.5 million dollars. Two days before, Joshua Bell sold-out a theater in Boston where the seats averaged $100 each to sit and listen to him play the same music.

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This is a true story. Joshua Bell, playing incognito in the D.C. Metro Station, was organized by the Washington Post as part of a social experiment about perception, taste and people's priorities.

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This experiment raised several questions:
*In a common-place environment, at an inappropriate hour, do we perceive beauty?
*If so, do we stop to appreciate it?
*Do we recognize talent in an unexpected context?

*Why do the children seem to have a better "classical ear" than we do? I think children could teach us something about living in the present moment.

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One possible conclusion reached from this experiment could be this: If we do not have a moment to stop and listen to one of the best musicians in the world, playing some of the finest music ever written, with one of the most beautiful instruments ever made... How many other things are we missing as we rush through life?

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We all have heard that we must "live in the present moment" and there is this amazing "power of presence." So if it so amazing, why don't we all try more to live in the moment and live our lives as if on purpose?

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The Gift of Yoga...

Stop by your local Lululemon store and get a certificate for a free yoga class! And look around while you're there, they have some pretty cool yoga stuff!

http://www.lululemon.com/giftofyoga

Why free?
"There's no catch. We've purchased these passes from our yoga studio partners to connect you, our guests, with our communities. Why? Because we think that yoga can bring us all together and change the world." (from the Lululemon website)

In Birmingham the store is in SoHo Square in Homewood next to SoHo PiYo. Click here to find the store near you!

Om Shanti,

Quote of the Day...

"Friendship doubles our joy and divides our grief."
~ Swedish Proverb

Daily dose of Gratitude...

With Thanksgiving on my mind I started thinking about what I was thankful for... Truly Thankful. This thought actually started when I got a card from one of my preschoolers parents that said, "Thank you for taking such good care of our little angel and for planning fun activities for the class. We are thankful for you." In addition to the large smile to my face, my insides were glowing. Telling someone how much they mean to you large or small, in few words or many words, will make their heart smile. To this parent the care of her child is most important and she let the teacher know just how thankful she was. What a novice idea!

So this Thanksgiving I challenge you to understand the importance of giving back - and being thankful for what you have - to tie it all together. Gratitude is the antidote to materialism. Materialism is obsessing on what you desire. Gratitude is appreciating what you have, whether it be a person or the roof over your head.

To get more Gratitude into your life, use these words daily; grateful, thankful, gift, lucky, fortunate. Realizing and acknowledging all the wonderful things that surround you will make you feel like the richest person in the world.

Remember, there is always something to be thankful for.

Why do Yoga?...

The short answer is that yoga makes you feel better. Practicing the postures, breathing exercises and meditation makes you healthier in body, mind and spirit. Yoga lets you tune in, chill out, shape up -- all at the same time.

For many people, that's enough of an answer. But there's more if you're interested.

For starters, yoga is good for what ails you. Specifically, research shows that yoga helps manage or control anxiety, arthritis, asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes, epilepsy, headaches, heart disease, multiple sclerosis, stress and other conditions and diseases.

What's more, yoga:
Improves muscle tone, flexibility, strength and stamina
Reduces stress and tension
Boosts self esteem
Improves concentration and creativity
Lowers fat
Improves circulation
Stimulates the immune system
Creates sense of well being and calm.

And that's just the surface stuff. In fact, most of the benefits mentioned above are secondary to yoga's original purpose.

Developed in India, yoga is a spiritual practice that has been evolving for the last 5,000 years or so. The original yogis were reacting, in part, to India's ancient Vedic religion, which emphasized rituals. The yogis wanted a direct spiritual experience -- one on one -- not symbolic ritual. So they developed yoga.

Yoga means "union" in Sanskrit, the classical language of India. According to the yogis, true happiness, liberation and enlightenment comes from union with the divine consciousness known as Brahman, or with Atman, the transcendent Self. The various yoga practices are a methodology for reaching that goal.

In hatha yoga, for example, postures and breathing exercises help purify the mind, body and spirit so the yogi can attain union within himself.

So, why not do yoga?

Acts of Peace...

Om shanti, shanti, shanti

Quote of the Day...

"Within these sacred portals revenge and hate must cease. The souls of straying mortals in love will find release."

~ Mozart's The Magic Flute

(Still California dreamin'. I saw this quote carved into the wall of Deetjen's Big Sur Inn dining room during my stay. Magical place.)

Quote of the Day...

"Happiness is a journey, not a destination."
~Sign in an Ojai shop window

Obstacles...

Ganesha... the mover of all obstacles.

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At the Ojai Yoga Crib today Laura Tyree was talking about removing obstacles from your life and she gave an amazing analogy that I have to share with you. As you may know, Ganesha is an elephant--a large, mesmerizing force that can remove obstacles from your life. I personally have always been drawn to elephants. I had elephant stuffed animals as a baby, elephant beanie babies as a pre-teen, elephant figurines, and to this day have some collectibles. When I began my yoga training and found out what the elephant symbolizes I thought, "Well, that fits." I love the thought of the strength of an elephant and simultaneously the gentleness. And yes, I think they're cute.

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"Have you ever seen how an elephant can uproot a tree? It doesn't go up to the tree with brute force and knock it over, it rubs the tree, gets a feel for it, loves on it, inspects it, wraps it's trunk around it. Then patiently it gently pushes until the whole tree, roots and all, comes out of the ground. If the elephant were to just knock the tree over it would break at the stump and leave the roots."

~Laura Tyree

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When you have an obstacle in your life do you want to push it out of the way and leave the roots? No. Be gentle, love the obstacle, get a feel for it, and gently push the obstacle out of your life, roots and all.

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Got on my travelin' shoes...

Soon I'll be on a West-bound plane to the Ojai Yoga Crib!

6am class at Bailey Dance will be cancelled on these days:
Thursday, October 21st
Tuesday, October 26th
Thursday, October 28th

All other classes will be covered!

California, here I come!

Rise & Shine...

Not a morning person? Energizing poses give your day a bright start.

If you wake up slowly and groggily in the morning, a short yoga practice can jump-start your day. "I tell my students that yoga is a natural stimulant," says Lisa Black (owner of Shakti East and Shakti West in WA). "Yoga gets you going to a place where you feel really alive and awake, in a natural way."

Indeed, a short yoga practice first thing in the morning can reverse the effects of lying supine for hours by awakening the spine, activating the breath, increasing circulation, and flushing the body with oxygen.

To get the full invigorating benefits of a morning practice, try to wake up at sunrise, which, according to Ayurveda, will give you optimal energy. Ayurvedic traditions also advise drinking a glass of water with lemon in the morning to activate your digestion. After practicing, sit for a few moments of meditation, and you'll begin your day feeling calm and grounded.

Beyond its stimulating physical benefits, a morning yoga practice can set your mood for the day. Instead of dragging yourself up, you can go forth feeling happy and ready to face what comes.

Get Energized with these five simple poses:

Urdhva Hastasana (upward salute). Standing with your feet together, feel the ground strong beneath you and reach your arms up to the sky. Keep your shoulders relaxed , gaze up at your hands if you neck feels okay with it. Breathe deeply. *This pose stretches the front body*

Uttanasana (standing forward bend). From the raised arms position dive forward into a forward bend. You may keep your legs straight and hang forward by holding your elbows or you can take your hands to the floor. Move around if you need, bending one knee at a time or anything else that feels good. Breathe deeply. *Forward bending brings blood to the brain*

Adho Mukha Svansana (downward facing dog). From your forward fold, step back into a plank position then lift your hips toward the sky creating an upside down "V". Reach your heels toward the floor, lengthening the backs of your legs and keep your hands firmly planted on the floor. Move around as your body needs. You may want to bend one knee at a time and stretch the opposite leg. Also, practice bending both knees, letting your heels come off the ground, and straighten your spine. Expand your ribs out to the side with your deep breaths! *Downward dog enlivens your limbs and spine*

Adho Mukha Svanasana, variation (Three-legged Dog Pose with hip open). From your downward dog, lift your left leg to the sky, bend the left knee and let the foot drop over to your right side. This will open your hips and also stretch the right leg. Repeat on the other side. Still breathing deeply! *Three-legged Dog stretches the hips*

Anjaneyasana (low lunge). From your Three-legged Down Dog, bring the foot that is in the air all the way through to a runners lunge. Drop the back knee and sit forward in the hip. This is a great hip stretch. Make sure your foot that is in front is planted flat on the floor (do not let the heel pop up), if you heel comes up walk the foot farther out so that your knee is stacked directly over your heel. Repeat on the other side. Breathing deeply! *Low lunge opens the heart*

*Repeat this sequence 3 times. If time allows, follow with several Sun Salutations.

Breathing deeply brings in the optimal amount of oxygen to wake up your muscles and organs in the morning. According to Ayurvedic tradition, it also awakens prana (life force) which makes you energetic!

And of course, if you need a little extra push to practice in the morning, find a local early morning class! If you're in the Birmingham area, check out my 6am class at Bailey Dance.

Peace,

Reference: Yoga Journal 2010

Quote of the Day...

“Fear less, HOPE more; Eat less, chew more; Whine less, BREATHE more; Talk less, say more; Hate less, LOVE more; and all good things will be yours.”
~Swedish Proverb

Beautiful face...

Show your face some love

Our skin keeps us in constant connection with the textures and energies of our world - so it's no wonder our faces reveal so much about our mental, emotional, and physical status. "When we care for ourselves well, our authentic beauty reflects in our skin," (Evan Healy, Ayurvedic aesthetician & founder of Eponymous all-natural skin care line).

To keep facial skin growing, Healy recommends giving yourself a wonderfully uncomplicated flax seed facial. Grind flax seeds in a coffee grinder, or buy and pre-ground meal (such as Bob's Red Mill). It's all good, a flax meal facial paste is pure simplicity and great for every skin type.
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The concentrated essential fatty acids in flax seed moisturize and protect the skin, and the texture of the hulls stimulates circulation; cleans away dirt, sweat, and excess oils; and sloughs away dead skin cells. Plus, the flax seed - like all seeds - packs prana, or life energy. Releasing prana to your skin energizes and vivifies.
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To increase the healing benefits, Healy recommends that you follow your facial with a nourishing turmeric-yogurt mask. (Turmeric powder can be purchased at your local Indian grocery or organic grocery store)
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...how
Prepare nourishing mask by mixing 2 tablespoons plain yogurt with 1/3 teaspoon honey and a pinch of turmeric powder. Set aside.
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...scrub gently
At the bathroom sink, splash water onto your face. Then mix a little warm water with 2 teaspoons ground flax seed to form a light paste. Apply a thin layer to your skin and massage in circles all over your face, spending some extra time gently scrubbing any oily or rough areas.
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Rinse well with cool or warm water. (Never hot! Hot water stresses delicate facial skin and strips away protective oils.) Pat dry.
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...relax into the mask
Next, spread the yogurt-turmeric mixture evenly over your entire face. Lie down and relax for 10 minutes, taking full, deep breaths and making conscious effort to release any tension you may be holding in your jaw or forehead.
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...seal in the goodness
Rinse with cool water and pat dry. If you'd like, follow with a spritz of rosewater or other aromatherapy facial spray, and apply a moisturizer or serum, such as Evan Healy's Pomegranate Repair Serum. Finish by patting your damp face with clean hands to "seal" the good effects of your facial into your skin.
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Your natural glow is all the makeup you'll want!


*Part of a 4 part Ayurvedic Self Care series taken from Yoga Journal that I want to share with you!*
Reference: Yoga Journal, October 2010

Beautiful hair...

Care for your crowning glory

For thousands of years, Indian women have kept their tresses lovely with sumptuous scalp oils made from coconuts, herbs, flowers, and spices. Scalp oils promote thick, lustrous, healthy hair. But they're also used to ward off colds and flu, relieve headaches, keep you cool in hot weather, and repair frayed nerves. Rubbing warm oil into the scalp area is a deliciously calming experience that helps protect the mind from the over stimulation of daily life.

You can use plain coconut or sesame oil, or pick a ready-made herbal oil (such as Aromabliss Vamakesi Hair Oil). Incorporating traditional Ayurvedic botanicals like brahmi and bhringraj, this artisanal hair oil supports a healthy agni (metabolism) in the scalp. Either way, you'll feel pampered and centered as you treat your hair to decadent conditioning.
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...how
First, brush your hair thoroughly and wash out any hair-care products. Then, warm 2 to 3 tablespoons of oil in a metal spoon over a flame or an aromatherapy diffuser. Your scalp is more sensitive to temperature than other areas of the body, so carefully test the oil temperature for safety and comfort by trying a few drops on your inner arm.
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...rub it in
Apply oil to the crown of your head, working downward and outward with your fingertips. Massage your scalp using a pinching motion, bringing the fingertips and thumbs together, then releasing. Move hands forward and back, then side to side, covering the entire head.
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Next, make small circles on the scalp with your fingertips, maintaining an even, enjoyable pressure as you work from the hairline back to the base of the skull. To finish the massage, rub your open palm in wide circles all over your scalp.
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...take a moment
Finger-comb the oil through your hair and leave it on for 15 minutes as you relax. Gently shampoo with a mild cleanser, towel dry, then let your hair finish drying naturally. If you feel inspired, add ornaments or fresh flowers to it.

*Part of a 4 part Ayurvedic Self Care series taken from Yoga Journal that I want to share with you!*
Reference: Yoga Journal, October 2010

Beautiful eyes...

Our eyes let us see the beauty of the world. Without your eyes how would you know what the ocean looks like, or a multi-colored Fall leaf? How would you know the feeling you get when looking at the sun hidden behind a cloud... how it radiates and the rays of light shoot out like happy thoughts?

We too often take advantage of our eyes, let's give them a chance to be spoiled.

"Our eyes both perceive and reveal our beauty. A regular eye-washing practice can leave them clear and bright" (Dr. Harigeetham). Also, bathing the eyes can help rejuvenate tiny muscles that have been taxed by hours of computer use or driving.
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Harigeetham recommends infusing your washing water with triphala. The Ayurvedic herbal powder - made up of the amaiaki, haritaki, and bibhitaki fruits - is a blood purifier and whole-body rejuvenator and has properties that support the ophthalmic nerves and eye muscles.
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After the washing, consider applying the dark eyeliner known as kajal (also known as kohl). "Kajal reduces glare in bright light, sharpening the vision, and encourages the growth and darkness of eyelashes," Harigeetham explains. If you choose an Ayurvedic herbal formulation, which contains almond oil and flower extracts - you'll also be nourishing and strengthening the tissues around the eyes.
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...how
First, prepare the triphala infusion by boiling 1 teaspoon of triphala powder in 1 cup of water for about 10 minutes. Allow the mixture to cool completely; strain thoroughly.
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First, bathe.
Wash your face with cold water. Then, using a cupped palm, bathe each open eye with cool triphala water 3 times. Rinse the face with a bit of pure water, and pat dry.
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Then, cover.
Layer organically grown rose petals, cucumber slices, or cilantro leaves over each closed eye. (All three are cooling and refreshing to the eyes.) Place a cotton pad over each eye; then tie a band of muslin cotton or a bandana around the eyes to create a loose blindfold.
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Look around...
Lie back in Savasana, relax, picture something beautiful, and begin to do 5 cycles of each of these 5 eye exercises with your eyes closed:
*Rotate your eyes clockwise.
*Rotate your eyes counterclockwise.
*Move your eyes in a figure 8, looking to the upper left, lower right, upper right, lower left.
*Look straight up and then straight down.
*Look left and right.
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Then, rest.
Now, relax and breathe for 20 minutes. Release the blindfold. Immediately direct your vision to a beautiful sight, object, or photo that makes you feel calm and connected. If you're using kajal, apply it now.
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As you transition back to your day, allow your vision to remain "soft," letting the scene of the world come to you with effortless focus. If possible, avoid harsh lighting. Let your inner vision come forward.

**Click on these links to see where to buy kajal and triphala**



*Part of a 4 part Ayurvedic Self Care series taken from Yoga Journal that I want to share with you!*
Reference: Yoga Journal, October 2010

Yoga under the Earth Harp...

Monday, September 20th. What an amazing day!

Beautiful feet...

Our feet, they're what connect us to Mother Earth, our foundation. We use them everyday, depend on them, walk all over them, stuff them into uncomfortable shoes... I think it's time we thanked them.

Give some good vibration to your foundation

We all know how good it feels to get out tootsies rubbed. But foot massage as a facial? Yes, "Foot massage can relieve eye strain, relaxing and opening the face and allowing our beauty to shine through easily" (Melanie Sachs, author Ayurvedic Beauty Care). Sachs words are backed up by the classical Ayurvedic text, the Ashtanga Hridaya, which identifies four major nerves in the feet that connect to the eyes.

Holding and massaging your feet with your own hands can help reintegrate the subtle energy pathways flowing between the upper and lower body. And well-massaged feet connect more completely with the earth when you stand or sit with your feet on the ground, giving your whole being a more stable and relaxed foundation. "Plus, Well-oiled feet are also more protected from cracking and peeling, reducing changes for fungal and bacterial infections" (Sachs).

...how
First, create a foot soak that meets your current needs, using one of the following recipes:

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to cool down...

Fill a foot tub with cool water and mix in a tablespoon of honey and a handful each of dried lavender and fresh rose petals. You can also use lavender or rose essential oil. This will soothe the mind.

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to warm up...

Fill a foot tub with lukewarm water and add 1 teaspoon of ginger powder. This will invigorate the body and increase circulation.

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to relax and rejuvenate...

Fill a foot tub with very warm water and add 3 tablespoons per gallon of Epsom salt. This will reduce any swelling and alleviate fatigue.

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First, soak.

Submerge your feet, relax for 10 minutes, then remove your feet and pat them dry. Next, give yourself a foot massage, using sesame, olive, or coconut oil. Apply the oil generously throughout your massage.

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Then, touch.

Starting with your right foot, massage in circles around the ankle. With your left hand, squeeze down from the base of the calf muscle all the way to the heel bone, 3 times. Holding the heel, pull back on the ball of the foot, flexing and stretching several times. With small circular movements, massage the spaces between all the toes, pinching the webbing between finger and thumb. Glide your thumbs up and down the grooves between the tendons on the top of the foot.

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Now turn your foot over so the sole is facing you and hold it in both hands, with your thumbs just under the ball of the foot. Press your fingers into the top side of the foot, stretching the base of the toes apart. Then use your thumbs to "milk" each toe, sliding from the base over the tip of each toe several times.

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Next, massage vigorously from heel to toe using the heel of your hand. Walk your thumbs along the outer edges of the foot, along the arch, and deeply into the edge of the heel. Use your knuckles to massage the arch to relieve back tension.

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Hold your ankle with your right hand and the top of your foot with the left, rotating the foot clockwise, then counter-clockwise. As Sachs would say, "It's a spinal twist for the foot!"

Grasp your big toes and rotate it fully, as if you were drawing a large circle with the tip of the toe. Then rub the toe between the palms of your hands to ease neck pain and tension, and the base of your little toe to ease shoulder tension. Finally, using the flat palm of your hand of your left hand, massage the entire sole of your foot in a figure-8 pattern.

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To finish, slap the sole of your foot a few times. Then press the palm of your hand to the center of the sole of your foot. Feeling the subtle energy at this marma (pressure point) encourages a healthy flow of apana vayu, the grounding, downward movement of vata, the Ayurvedic air principle. Repeat the entire sequence on the left foot.

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almost done...

Finally, rinse your feet with warm water, dry thoroughly, and slip them into clean cotton socks, which will allow your feet to feel protected, soft, comfortable, and responsive. Let a smile drift upward to your face.

Reference: Yoga Journal, October 2010

Nourish your body & spirit...

In yoga, we always talk about the beauty on the inside, the beauty of your soul. We also know to treat our bodies as a temple. Are these opposites? How do we connect the two? Simple, form a relationship between your inner and outer Divine Self. Yoga Journal has a great article this month on Ayurvedic Self Care Rituals that I want to share with you to help you create a wonderful lasting relationship between your inner and outer DIVINE Self. Yes, YOU are divine.

Presenting your best self to the day - feeling healthy, spiritually full, and gorgeous - is a lovely offering we can make to the world! According to the wisdom of Ayurveda, the ancient Indian system of health and longevity and the sister science to yoga, true beauty is what naturally arises from simple acts of self care.

The Ayurvedic self-care practices I am going to share with you over the next few days are designed to support the healthy functioning of your skin, hair, eyes, and feet which will kindle your radiance from head to toe. Each self-care ritual is an opportunity for you to care for your body as a sacred manifestation of life itself. When you honor yourself and your body in this way the vitality, grace, and generous luminosity of the goddess will shine through you.

Get ready... tomorrow we start with your Feet!


Reference: Yoga Journal, October 2010

Peace in action...

Birmingham's Global Mala 2010

"Peace comes from within. Do not seek it without." ~ Buddha"Be the change you want to see in the world" ~Mahatma Gandhi

"When the power of love overcomes the love of power, the world will know peace." ~Jimi HendrixOm shanti, shanti, shanti,

Quote of the Day...

"Spread love everywhere you go. Let no one ever come to you without leaving happier."
~Mother Teresa

Global Mala THIS Weekend!...

Grab your sunscreen, it's supposed to be a beautiful weekend!

A weekend full of yoga, meditation and fun, loving energy with amazing people begins on Friday night with Kundalini and Kirtan at the Cahaba Pumping Station. Saturday is our 108 Sun Salutations at Vulcan! Don't be weary of the number 108, you do not have to do a single sun salutation, just come and feel the wonderful energy and beautiful view! Sunday is the Yoga Crawl and on Monday come practice at the Alys Stephens Center under the Giant Outdoor Earth Harp!


See my previous blogs for more detailed info: Global Mala 2010, Alys Stephens Center: practice yoga under the Giant Outdoor Earth Harp, Sweet Om Alabama.

Come feel the joyfulness of knowing that people all around the world are celebrating this international day of peace through yoga together. It is our belief that peace begins within, that WE are the embodiment of Peace. Creating harmony and peace within, creates harmony and peace throughout the world.

One heart, one mind, one purpose. Global Mala for Peace.

Shanti,

Tolerance...

In light of the anniversary of 9.11, I wanted to write about tolerance. Turning on the news this morning I see talk of a Pastor that hung a banner outside the church that said "Burn a Quran Day". Wether or not the burning took place is not my object of focus. As a pastor and a man of God at the head of his church, to show such intolerance for others is what really shook me to my core. Have tolerance and respect for others. Tolerance for others faith, religion, beliefs, rituals, lifestyles, race, etc. I do not wish to get into a political debate, just to open everyone's eyes to one thing: Respect.

Coming from my Christian background I know that the Bible teaches us to "love one another". There is no clause that says, "unless their skin is another color" or "unless they don't believe in your God". Let me remind other Christians out there: "Thou shalt not judge". Don't worry about what others are doing, the only person you have to worry about is yourself.

"If you cannot see God in all, you cannot see God at all."

Hatred is worldwide, but what's most alarming is the locus of hatred encompasses religion also, the very institution that was meant to mitigate it. We find that every religion preaches universal love towards all mankind and makes it incumbent on its devotees to practice good ethical behaviour as a matter of duty. But we all know that there is a wide gap between precepts and practice in this regard. After all, respect for other religions should not come merely as a matter of good protocol, but it should arise spontaneously out of a deeper conviction of one’s own conceptual framework about the totality of the truth that is taught in one’s own religion.

"We could learn a lot from crayons. Some are sharp, some are pretty, and some are dull. Some have weird names, and all are different colors. But they all have to live in the same box."

"COEXIST is a way to demonstrate your support of religious freedom, tolerance and understanding."

Coexist is a movement to help stop this worldwide problem.

love & respect,

Quote of the Day...

"Kind words can be short and easy to speak, but their echoes are truly endless."
~Mother Teresa

The perfect end to Global Mala weekend...

Bring your mat and celebrate a vibration-infused yoga class lead by one of the performers with MASS ensemble. RSVP for this special FREE event (the Earth Harp yoga workshop) to secure your space with jesssimpson@uab.edu. As always, donations are welcome!

Monday, September 20th 5:30-7:00pm

Yoga Under the Earth Harp

at

Alys Stephens Center

with

MASS Ensemble

In this truly unique and amazing workshop, participants will practice blending yoga postures and focused intention with MASS Ensemble's extraordinary Giant Outdoor Earth Harp (built especially for the Alys Stephens Center). The sonic vibration of the Earth Harp creates healing harmonics that not only provide the perfect backdrop for the yoga practice, but also sublime one's energy moving through the chakras to promote physical & energetic health and creative inspiration. Don't forget to bring your own mat!

See the Earth Harp on youtube!

Peace,

Quote of the Day...

"It is not the magnitude of our actions but the amount of love that is put into them that matters."
~Mother Teresa

Peace...

Sharing the beautiful words of Christine Caiola describing the Global Mala event that she will be hosting across the world in Palau. I asked permission to share her words, as they conveyed what our intention was, which can sometimes fade from consciousness as we become involved in the acts of service necessary to manifest our vision.
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"The intention of this worldwide event is clear: to create peace in the world through yoga, through coming together and performing 108 Sun Salutations together, in unison, One heart, One mind, One purpose. Why the Global Mala for Peace Event? It is our belief that peace begins within, that WE are the embodiment of Peace. Creating harmony and peace within, creates harmony and peace throughout the world. This event also hold its intention that we are responsible for peace and that peace begins with ME. Peace is our responsibility, peace is a choice, and we can choose peace at every moment throughout our day."

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Global Mala: September 18th, 2010. Vulcan Park. Birmingham, Alabama.

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"Peace. It does not mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart".

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Quote of the Day...

"A loving person lives in a loving world. A hostile person lives in a hostile world. Everyone you meet is your mirror."
~ Innerspace

Inspiration...

Finish the race. Never give up.

Natural foods...

Definition of Natural Foods: Food that does not contain any additives, preservatives or artificial coloring.

In spite of the increasing popularity of Organic food these days, most of the people do not have a clear idea regarding the definition of organic food. In simple words, Organic foods are those foods that are produced, processed and packaged without using chemicals. They have been accepted due to their perceived health benefits over conventional food. The organic industry is growing rapidly and has caught the attention of farmers, manufacturers and, above all, consumers.

Organic foods protect from heart disease and cancer, as they contain Phenolic compounds. Organic food ensures high food quality, which other conventional foods cannot give. Organic food is natural and fresh, and thus, it is tasty! Many people prefer to grow organic food in their home gardens, because it costs about 20% more than the conventional food. Organic gardening uses organic seeds, organic fertilizers, compost, organic root stimulators, and organic pest control. It has been claimed by health experts that organic food is more nutritious. Some of the features that can be associated with organic food are quality, good taste, proper selection of crop varieties etc.

So, why don't we all eat natural, organic foods?
Money, convenience, southern eating habits, the list goes on and on. Yes, organic foods are more expensive, but this expense comes at a good price. The added expense is the time it takes for the farmers to naturally grow & care for the crop. In "chemical farming" there is a process called chemical ripening where the food is ripened faster with chemicals so the farmers can produce a higher volume of crop. Chemical farmers also use genetically modified ingredients.

When purchasing organic food look for the Organic Certification, this will let you know that the farmers meet the organic farming requirements.

Support your local farmers!
Most cities have a local farmers market. In addition to supporting your local farmers you will be eating fresh foods that are in season. Certain foods grow at a certain time of year for a reason! We should suppport our bodies with in-season foods.

In Birmingham the Alabama Farmers Market is a place full of magic. Open air, open year round, locally grown fruits and vegetables & located in West Birmingham.

The Natural Foods Merchandiser magazine is a great way to stay up to date with organic grocery news.

Why not???

Eating better makes you feel good. Think of how you feel after Thanksgiving dinner. Nap time? Yes, please. As Americans we have so many traditions that revolve around food, if we made that food whole grain, natural and organic we would feel a lot lighter after dinner!

Also, Americans are obsessed with looking good. Starvation diets, surgery, pills... you name it. How about working on how your body looks from the inside-out? I promise it will feel a lot better than all the other weight loss tricks!

In addition to the Alabama Farmers Market a few local (Birmingham) grocery stores that carry natural, organic foods are: Whole Foods, Golden Temple, Organic Harvest, Manna Market, Red Rain & Health Foods West. Also remember that your every day grocery store (such as Publix) has an organic section too!

Kashi also has a great selection of organic, whole grain food items that can be purchased at most any grocery store. They offer snack bars, cereal, frozen entree's & more... no excuses!

*Visit the Organic Food Stores Locator to find local Organic Grocery in your town!

Healthy eating!

Recycle!!!...

The Alabama Environmental Council organized and still runs the oldest nonprofit recycling center in the state. It processes about 600 tons of newspaper, glass, plastic, aluminum, mixed paper and cardboard a year. AEC helped launch curbside recycling programs around the state, promote recycling education in schools and low-income communities, and operate a recycling hotline.

Toll Free Recycling Hotline: 1-800-982-4364.

The AEC downtown Birmingham recycling center is located at 2431 2nd Avenue North (Birmingham, AL) and is open 24 hours a day, 7 days a week. Helpful brochures and staff are available to make the center more user-friendly.

Recycling is the third R of the three R’s: Reduce, Reuse, Recycle. Recycling means taking a product or material at the end of its useful life and turning it into a usable raw material to make another product.

Recycling Facts & Figures
In 1999, recycling and composting activities prevented about 64 million tons of material from ending up in landfills and incinerators. Today, this country recycles 32 percent of its waste, a rate that has almost doubled during the past 15 years.

While recycling has grown in general, recycling of specific materials has grown even more drastically: 50 percent of all paper, 34 percent of all plastic soft drink bottles, 45 percent of all aluminum beer and soft drink cans, 63 percent of all steel packaging, and 67 percent of all major appliances are now recycled.

Twenty years ago, only one curbside recycling program existed in the United States, which collected several materials at the curb. By 2005, almost 9,000 curbside programs had sprouted up across the nation. As of 2005, about 500 materials recovery facilities had been established to process the collected materials.

Reduce, Reuse, Recycle!!!

Mala beads...

With Global Mala soon approaching I thought I would explain exactly what Mala Beads represent...

I found this beautiful article in Tricycle, Winter 06 that offered a lovely explanation of mala beads as it relates to the Buddhist tradition. Yogic philosophy is not that far removed from the Buddhist traditions and my research into both have found more similarities than differences:

"All beads are worry beads - from the Pope's rosary all the way down to those little wrist malas...' worn by Buddhists and non-Buddhists alike. People of every religious tradition will claim that their beads are for praying - for appealing to a higher power, for collecting the spirit or concentrating the mind - and while this is indisputably true, that is not their primary purpose. Beads are for worry. They answer a human need so basic it actually precedes a religious consciousness - and that is to fret over things... The difference between the Buddhist mala and the various Western-style rosaries is simply that it makes this explicit in the symbolism of its beads."

"The message of the Buddhist mala is 'Don't worry about things; worry about the fact that you are so worried all the time, and address the foot of that."

Usage of your Mala beads...
There are numerous explanations why there are 108 beads, with the number 108 bearing special religious significance in a number of Hindu and Buddhist traditions.

The 109th bead on a mala is called the sumeru, bindu, stupa, or guru bead. Counting should always begin with a bead next to the sumeru. In the Hindu, Vedic tradition, if more than one mala of repetitions is to be done, one changes directions when reaching the sumeru rather than crossing it. The sumeru thus becomes the static point on the mala.

"The larger bead at the end of the mala is the equivalent of the crucifix on a Catholic rosary. It is the teacher - and the teaching - we keep coming back to with every cycle we pray." (Tricycle, Clark Strand; Winter 2006)

Om Shanti,