Acid Reflux Relief - Gerd - Heartburn Relief

We do our best to let our yoga teacher's know what ailments we have, but sometimes it's hard to keep up! Recently a gal mentioned, in passing, that she'd had acid reflux for some time now. She didn't tie it to yoga or think that her practice could help or hurt this condition. Depending on how the practice is, it could do either.

Here are some basic suggestions to watch out for if you (or someone you know) is dealing with acid reflux, gerd, or heartburn during a yoga session:

* Wear loose comfortable clothing.
* When on the back (especially savasana) use blankets to keep the upper back and head higher than the belly.
* No strenuous backbends; deep stretching in the abs can bring on too much stimulation.
* Any activity that calms and sooths the belly region is helpful--this could be passive breathing, meditation, and gentle movements.
* Avoid active exhales; do not pull the belly in tightly.
* Gentle forward bends (with a passive relaxed exhale) can help to relax the abs.
* Gentle slow stretches of the abs or side body are fine--you may want to start slowly and stay in each position a breath or two even if in a group class we're moving in and out with each breath.
* Think "is my belly calm in this pose". If the answer is "yes", precede; if not, lessen the degree--that is, don't go into the pose so far.
* Feel free to use chairs to support you in standing forward bends of any kind to gently massage the belly without deeply compressing it. Also, you could widen your legs in forward bends to lessen compression while still getting the benefits.
* Do your best to avoid eating 2-3 hours prior to class; if you need something try something small (preferably fruit) 30-60 minutes prior to class.

Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Mind Body Connection

What we think about directly affects our bodies.

A bold and new idea such as this would have earned you the label of "quack" thirty or forty years ago; yet today we accept this notion as common knowledge, or at least I thought so.

A dear friend of mine is about to return (after a long medical leave) to a job that she abhors. Every cell in her body screams to not go back; yet logic, the economy, and her husband encourage her to ignore the body's pleas and to return to a situation that goes against everything that feels right in her heart. Not surprisingly she has dealt with countless major health issues, including cancer, and metal issues. In interest of her privacy, I won't include the long list, but let's suffice it to say that the issues are not minor and I am concerned for her well-being and at times for her very life.

This woman is talented, intelligent, funny, kind, educated, generous, and a hard worker. She has much to offer the world including her true passion of spiritual growth and awareness. However re-entering into this particular job is draining her of the few reserves she has left; how could a husband demand she go back? If he loves her, then why would he risk her well-being?

Simple: He doesn't believe that the stress and unhappiness have anything to do with all of the diseases she has experienced in the last couple of years.

Let's see what Mayo Clinic has to say:
"Mind-body techniques strengthen the communication between your mind and your body. Complementary and alternative medicine practitioners say these two systems must be in harmony for you to stay healthy. Examples of mind-body connection techniques include:
Meditation, Yoga , Biofeedback, Prayer, Hypnosis, and Relaxation and art therapies, such as poetry, music and dance."

Neurobiologist, David Felten, at the University of Rochester comments:
"[Science has] provided irrefutable data showing [that our minds and bodies are connected.]"

Rita Effros, professor of pathology and laboratory medicine at the David Geffen School of Medicine at UCLA, and a member of the Jonsson Cancer Center, Molecular Biology Institute and UCLA AIDS Institute, describes the relationship between stress and the immune system:
"When the body is under stress, it boosts production of cortisol to support a 'fight or flight' response. If the hormone remains elevated in the bloodstream for long periods of time, though, it wears down the immune system."

So the question is can we feel good, or at least okay, with our lives? Do you enjoy your job, or at least not feel repulsed by it? Are you're relationships overall loving and nurturing? How do you view life--as welcoming and wonderful or frightening and tragic?

Is there a connection with how you view the world and live your life with your health? It takes raw honesty to admit that we might be our cause of illness, but evidence is strong enough to at least consider that maybe--just maybe--we all have the power to shift our attitude, thoughts, and/or surroundings to live a healthier and more meaningful life.

Additional sources of information may be found at:
http://www.drweil.com/drw/u/id/ART02741
http://www.news.harvard.edu/gazette/2008/03.13/03-harrington.html
http://psychcentral.com/news/2008/07/02/genetic-study-supports-mindbody-connection/2540.html

Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Presense - Living in the Now

Have you ever had unwanted thoughts creep in throughout the day? If there's a conflict that needs resolving or a life-altering decision to be made, does your mind replay possible scenarios over and over again?

Last week, I found my thoughts running a muck leaving me unable to enjoy being fully present with my friends and family. One of my goals is to live a conscious life and be fully in the moment at all times--hey, it's a goal. The question arose: how does one stay present when strong emotions or thoughts fill the mind and draw attention to another time and place?

Eckhart Tolle suggests three techniques to live in the now: breathing consciously, noticing the inner body, and asking what is my relationship with the present moment?

This final method worked wonderfully for me last week. Throughout the day, I'd question:

"What is my relationship with the present moment?"

This question alone, brings your attention to the now and you become the observer instead of being sucked into the mind's drama. The follow up question below really cinched it for me.

"Can I make space for this moment?"

You may interpret this query differently at different times. Can I accept the situation? Can I step back and allow my feelings to flow? Can I allow someone to be different than I think they ought to be? Can I see the bigger picture? Can I be present without identifying with any given role?

When we can make space for our emotions to exist, a fascinating thing happens; we become the witness and watch emotions rise and fall while maintaining a sense of peace and objectivity. By making space for the current moment and our habitual reactions to it, we can see how silly and repetitive some thoughts are. We can give sadness or anger the room it needs to run its course. Then we are free to move on without the stagnation and distraction of continuous thoughts bringing us out of the current moment.

So I ask: What's your relationship with the current moment? Can you make space for it?

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Setting Personal Boundaries

Laura (name changed) has mastered the art of setting and living with personal boundaries. In doing so she no longer needs blood pressure medication or her inhaler. I've known Laura for about four years and am inspired by her ability to use the lessons of yoga to change her life for the better on a daily basis. Following are three short anecdotes demonstrating her personal power. Hopefully, these stories will inspire more of us to realize the value of honoring thyself.

Laura's children are grown and have kids of their own. Her grandkids are quite young--below the age of five, I think. One set of grandkids lives on the west coast and the other on the east; whereas Laura resides in the midwest. Every year Laura and her husband would fly out to both coasts for Thanksgiving and Christmas. You may imagine the expense financially and time-wise of doing this. Finally this past year, Laura began to honor her own limits and spent Thanksgiving on one coast and Christmas on the other. Initially, the grandkids were upset at the change, but Laura stuck to her decision and used skype (or some such video abilities) to "be" with the kids on each coast. Already her life was simpler and, well, more sane.

Laura's high pressure job demands much of her time with last minute meetings and requests cropping up on a continuous basis. It also demands a lot of travel. Her blood pressure and breathing patterns reflected this stressful life. Over the past several months, she began to actually say, "No," to her boss. When told that "she had to fly out early for a meeting" the morning after returning from a trip, Laura simply told her boss that was not good for her body, but she would be happy to hold the meeting over the phone. Her boss was flustered, but ended up agreeing that the phone made more sense.

One final story about personal power and how one woman utilizes it in her daily life. Laura used to spend the majority of her weekends with her blind and single mother helping out with chores, reading to her, and just being together. When Laura stepped back and looked at her life and considered why it felt so off-balance and stressful, she realized that part of that was from spending so much of her out-of-work time caring for her mom. Now she spends about three hours most Sundays with her mom. Initially, her mom was upset by this shorter schedule and (from my view) tried to guilt-trip my friend into sticking with the old way. But Laura stuck to her guns, told her mother she loved her, and kept the new time limits. Within a few weeks, her mom had met other people and even began dating.

What I find so inspiring about this dear woman, is her ability to exhibit personal boundaries and power in all facets of her life. Just as importantly, she does it with a loving and compassionate heart. Never once did I sense her resisting a situation--not since she began working with her yoga breathing and mindset. Instead of fighting and struggling with potentially challenging situations, she thinks creatively and with love and calm in her heart. I believe that because her intentions are pure and honest, in the end everyone benefits.

May you release guilt,
honor yourself,
and
experience the personal freedom of setting boundaries,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Wholeness

What is it to live a "whole life?" Gail Straub suggests in her book, The Rhythm of Compassion, to see balance as the inhale and exhale of every breath: "I've come to think of [the] relationship between soul and society much like following the in-breath and the out-breath, as in meditation practice. There's a natural time for the in-breath of caring for self and family, and a natural time for the out-breath of caring for the needs of the world. The challenge is to become skillful in following our rhythm--knowing when it's time to go inward and when to go out into the community." (Page1.)

Wholeness is found when we reflect and nourish within while balancing that with giving and taking action. A full life is all about balance, and yoga is a tool that can be utilized to find this state of harmony.

A yoga sequence can be customized around the ideas of balance or wholeness. Ideally any yoga class adheres to the guidelines of bringing equanimity and fullness to life, but a focus on twists uncovers imbalances rather quickly. Whereas a whole body practice, sarvanga sadhana, involves all parts of the body including the internal organs. The Viniyoga tradition advices such a complete sequence at least once every 20 days. I find this guideline useful in avoiding burn-out from spending so much time with the poses. It enables you to have a specific focus during the week, while still checking in with the entire system periodically. This is a wonderful way to catch something before it gets out of hand and to maintain the body as a whole.

The body and mind are inseparable. So this endeavor may appear on the surface as strictly physical; when in reality working with the body and the breath directly impacts the mind and thus our lives.

Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Book Review of In Defense of Food

I devoured the book, In Defense of Food, with the zest of a desert dweller upon a new-found water source. Author, Michael Pollan, manages to intrigue, enlighten, and inform. Pollan manages to stay, for the most part, objective in relaying the state of food in America today. His witty, humorous, and deeply passionate personality shine in every page encouraging the reader to stay up till the wee hours of the morning to absorb this fascinating tale of history, health, and truth.

Pollan covers it all: why, where, when, how, and what of the food industry and its impacts on our health. He mentions organic versus chemicals; his approach is wonderfully fact-based and not a drop of preaching. Studies are cited. Names, places, and dates are given. Vegetarianism is mentioned a handful of times, but for those meat-lovers do not fear. Pollan also eats meat and stays away from directing anyone to eat or abstain from animal-eating. He does diplomatically point out the necessity of vitamin B12 and how amino acids interact and "play together" in the body. Something a non-meat eater might like to consider being that this is a challenge for some vegetarians.

With courage and integrity Pollan stands up for food in the face of politics, agriculture, food companies, and even nutritionists. Investigation takes center stage as the author plays sleuth to uncover and reveal links behind what claims to be food on grocery store shelves and disease. He questions how things are and offers suggestions on taking steps today to alter what goes in your mouth and to see that what you eat is actually food! Not only that, but Mr. Pollan writes about the process of eating, how much, with who, and where.

This is not a book with recipes and strict rules to adhere to. You will not find a food protocol to be followed blindly. Here you will find education, guidelines, and inspiration. You will be well-armed to make healthy and intelligent choices when buying, making, and eating food.

Eating is here to stay; if we follow Pollan's advise, real food will be too.

Enjoy and Bon Appétit!

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Spirituality and Aging - Concept of Yin and Yang

Photo complements of http://z.about.com/d/taoism/1/0/0/-/-/-/yinYang.gif

What does it mean to have balance in our lives? Is it possible to find balance while living in a fast-paced and goal-oriented society?

The Chinese describe balance with an elegant and simple shape, the yin yang symbol pictured above. The dark side represents masculine, active, and energetic qualities. While the white stands for the female, receptive, and calming attributes. These opposing energies are found all around us and within us.

Notice how the symbol demonstrates how nothing is all yang or all yin by including a small circle of white in the black area and visa versa. As yang or action grows, yin or reception lessens. They flow naturally and wonderfully together in harmony.

As the sun rises in the morning and finally reaches it's full height in the middle of the day, the energy of the earth warms and movement is encouraged as we get out of bed and take action. During the later part of the day and into sunset, the energy begins to calm and stillness is felt; this is the yin energy entering and coming into full force in the middle of the night.

Life itself begins with birth, a yang quality, and continues to strive, grow, and expand. Ideally, after reaching midlife, yin begins to take over and we slow down coming closer to and finally reaching death of the physical body. In America, the mass majority does not honor, and definitely not look forward to, the yin slowing of activity. Some of us fight it tooth and nail with face lifts, botox, and power yoga practices far into the later parts of life.

Humankind is part of nature. We're an animal like any other. Yet we attempt to fool ourselves into thinking that because we have the ability to reason and analyze that we can stop aging. Our so-called civilized culture can take a lesson from the past Native Americans who honored, even revered, their elders for their spiritual knowing and years of experience. Wisdom and insight comes with age only if we let it. If we continue to deny the natural cycle of life--yang to yin--then we miss out on one of the greatest gifts life has to offer. The gift of wisdom and knowing that comes with embracing our later years, is a gift America and much of our world is missing.



Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Where's your focus?

Dr. Wayne Dyer's web site just offered a "thought for the day" that I found simple, applicable, and useful. Hopefully you will too.

"I focus on what’s really important in life.

Quality rather than appearance . . .

ethics rather than rules . . .

integrity rather than domination . . .

knowledge rather than achievement . . .

serenity rather than acquisitions."

~ Dr. Dyer

Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Don't Worry, BE Happy!

Mark Twain (complements of Wikipedia.com)

Mark Twain once wrote, "I’ve been through some terrible things in my life, some of which actually happened." This profound and witty point is well taken. Others have shared the same sediment, such as Bobby McFerrin in his upbeat tune with a message, "Don't Worry, Be Happy!" And, "Worry is a prayer for what you don't want," says Kris Carr, author of Crazy Sexy Cancer Tips.

Now let's be careful with the word "happy." Happiness as the opposite of sadness is not what I'm talking about. That type of happiness is fleeting and ever changing. Don't worry, be happy is not about acting happy or pretending to feel happy; it's true inner contentment or bliss. The yoga sutras describe this in the yogic attitudes or niyamas as samtosa which best translates as a state of contentment. I would add a state of acceptance of what is. If we don't want was is to continue, that's cool; we can act and think in such a manner at to change it. But step one is a peaceful recognition of the present moment and state of affairs.

"Great," you might say, "but how do I get there?" Reaching a state of inner calm amongst potential chaos starts with understanding that real lasting joy has no opposite. As the Buddhists and Hindus describe, it is like the center of a wheel. Generic happiness, sadness, anger, enjoyment are on the outer edges of the spokes; whereas bliss, real happiness, samadhi, acceptance, and inner peace are at the center. All the emotions spin around on the periphery, but that tranquil knowing is at the core.

There are no words that fully describe this state; sure words can point to it or attempt to illustrate what pure unadulterated happiness is. But it's an experience that is beyond language and the thinking mind. Most of us have at least had glimpses of inner bliss. Musicians may sense this state of being while playing, an artist while creating, or an athlete while running. Nature is always in this truly present state. You may have felt it when watching the sunset or perhaps when standing in an open meadow filled with grasses and flowers swaying with the breeze. A moment when your thinking mind pauses; there is no analysis or labeling. There is simply being. This is true happiness. And what's awesome is that with practice you can connect to it at any time.

So stop worrying about tomorrow, or yesterday for that matter. And start being with those around you--no labeling and no thoughts of how things "ought to be different." Then you'll see what I mean; happiness--real happiness--cannot be bound by words; it's too limitless for that. And when you stand in the center of joy, you know--really know--that everything is okay just the way it is.

Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Alzheimers Cures

Fascinating discovery concerning Alzheimers. Check out what Dr. Newport found: http://www.tampabay.com/news/aging/article879333.ece


Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

The Guru is YOU!

About a year and a half ago, I posted on the subject of gurus - http://totalhealthyoga.blogspot.com/2007/09/are-you-my-guru.html. Here again I'd like to share a few thoughts on the subject.

Contemporary spiritual leaders such as Eckhart Tolle, Byron Katie, and Wayne Dyer claim to not want to be anyone's guru. Dyer points out that if something he says inspires you or guides you to a deeper knowing, it's not his doing. It's your readiness and openness that sheds more light. He takes no credit for any progress you make; nor does he take blame for your blocks.

In the past I thought that anyone who brought light and understanding where there used to be darkness or confusion was a guru, but I'm beginning to see that the only one that can truly dispel suffering and bring joy is each one of us for ourselves. As Jesus said, "The kingdom of Heaven is within."

There is a Zen saying: "If you meet the Buddha on the road, kill him!" The idea here is that Buddha is not something or someone outside of you. Buddha can only be found within, so something outside of you must be an impostor.

Another wise man, Lama Surya Das wrote, "We can always learn from others, but finally each of us can only trust our own intuitive heart." This is important, especially as students of yoga. Even alignment that is perfect for one person, may not suit another. We each have to decide for ourselves what is best--what is true for us. This takes courage, discipline, and trust in who we are.

Finally, some words from Byron Katie, "You can't free yourself by finding a so-called 'enlightened' state outside your own mind. When you question what you believe, you eventually come to see you're the enlightenment you've been seeking." Like Dorthy in the Wizard of Oz, the answers are already within you. How cool is that?

Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Life Choices

Ever so often—more often than I’d like to admit—I’m reminded that “I’m not all that.” I’ve been on this spiritual journey as long as I can remember. There’ve been slips and stagnations—sometimes taking a decade or longer. But when I see the totality of how I viewed and participated in this thing we call Life ten, twenty, or thirty years ago, it becomes immediately obvious that I’ve grown spiritually and am a kinder and more understanding person.

Life no longer happens to me.

I am responsible for all events in my life.

There are lessons in each and ever one of them.

Even when it’s challenging to find gratitude, I find it.

Everything is okay.

I see my ego, most of the time, instead of being lost in it. Sometimes old habitual patterned responses based on fear, anger, or righteousness come storming out. And like a storm, the best thing to do is ride it out. However, these storms are getting shorter and less frequent. Sounds like a "good" thing to me. Yet there are time I feel temporarily out-of-control with a rant that just pours out of my mouth. This is quite humbling. Even as I've progressed along a spiritual path, vulnerable spots remain. Some of my "buttons" continue to trigger an automatic reaction.

A few months back at a training, students were asking the teacher numerous questions. There were questions that I had "already figured out and didn't want to waste my precious time with them." After all the opportunity to study with that particular teacher was a rare and valuable event. As my patience grew thin--masked with a calm exterior--I thought about how much "further along I was than these other people." During a break I shared this with Mike; telling him of my effort to be more tolerant of these less evolved (for lack of a better word) people. In his gentle manner Mike said, "Maybe you're not as far along as you thought." The simple fact that the classroom situation bothered me at all was very telling and humbling.

Yesterday I found my mouth exuding a mini-speech defending the idea that we all have a choice. Deep down I wanted acknowledgement for my own efforts to lead a fuller, happier, and more meaningful life. Anger reared its righteous head when someone said, "Life is just harder for other people." My list of struggles and obstacles swirled in my head. Like two burly men one-upping each other with scars from the fights they'd been in.

Typically I see Life as offering lessons and challenges to help us to grow as human beings. While ranting yesterday, I found my mind using words like struggles and obstacles. This is a habit from over ten years ago and rarely comes up anymore. But I was so sick of people making excuses for their Lives and complaining about how miserable they are. Then to point at me and say it's just easier, still brings out this immense ego that I thought was in better check. Awareness flew out the door and ego took over. One day later, I reflect on this conversation and realize that "I'm not all that." Humbled and knowing there is still so very much to learn.

Usually I would place these ideas in my private journal with pen and paper at my bedside, but something urged me to publicly blog these feelings instead. I'm not certain why, but would like to share with you that:

We all have lessons and challenges in Life; you are not alone.

You can complain about how tough yours are continue living that way.

Or you can take the lesson, say 'thank you', and move on.

It's a choice.

Your view of Life is a choice only you can make.

If you view Life as "out-to-get" you, you'll attract more obstacles and perhaps get stuck.

If you see Life as a friend, you'll attract lessons and flow through them faster.

You create your own Life.

When you say, "My Life is harder than yours," you are living in the past and allowing yourself to stay stuck and attract more suffering.

When you say, "My Life is what I make it," you release the past and start making choices today because you know these choices in thought, word, and deed determine your tomorrow.

How much do you want to suffer?

You can see Life as a struggle and fight it tooth and nail. As Tolle says, when you can't take the suffering anymore, you will change.

You can show gratitude now, live with conscious awareness, be completely honest about your own attachment, and take responsibility for everything that happens in your life--yes, everything.

Having a spiritual practice is essential for true happiness.

This practice can range from a daily silent walk in nature while admiring the beauty around you to studying and practicing the ideas from modern day spiritual leaders, such as Byron Katie.

Spirituality and religion are NOT the same thing.

Spirituality is a practice, not something you just read about.

My intention is that one day I'll be able to hear the complaints from anyone, regardless of their circumstances and how they might compare to mine, with an open and loving heart. That I can gently remind them Life is a Choice and then let it go.

Today I still feel steam rise when someone making a lot more money than I do whines to me about their financial situation--honestly I want to smack them upside the head!! Or when someone mourns over their tough childhood that was "better" than mine, I think "get over it already." So, I guess here's another lesson. One of those wonderful opportunities to grow spiritually. I might always want to smack 'em, but I'll willing to make a different choice.

"I'm not all that," I guess. But I'm willing to wake up every day and strive to live a richer, more understanding, and compassionate life. This will mean stop comparing my life to others when determining how much compassion I'm willing to give. Thanks for indulging me in this blog entry, as I honestly had no idea where it was going and now I feel as if the real lesson has just been uncovered.

Many Thanks,


Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Healing -- What's in Your Healing Toolbox?

Thousands of years ago Glen, the caveman, was frustrated while attempting to open a coconut. In his anger he threw a heavy rock at it. To his utter amazement, the fruit cracked open! Soon Glen was the most popular caveman in the tribe. He discovered--through trial and error--that attaching the rock to the end of a sturdy stick made a useful tool. Eventually the tribe called this tool "hammer" and everyone had one. It was all the rage.

Over the next couple thousand years the hammer was adapted for another use--to pry items apart. This required a split curved wedge on one side of the hammer. The people were very satisfied and convinced that they would never need another tool. Until one day, Sam from the next village came to visit with the "pliers." Very impressed, the town's people included that pliers to their tools.

Eventually there were many types of pliers all specialized for various purposes and other tools were created.

Today one could spend a small fortune on carpentry tools. The toolbox has definitely grown.

Healing is a lot like our imaginary story of the hammer. We may discover a wonderful healing modality; for thousands that modality is yoga. This "tool" serves us well and may even prove useful for various issues. However to think that one healing modality is the most appropriate in all cases, is as silly as thinking the hammer is the only tool you need.

I've spent almost a decade questing for the Holy Grail of healing. Along this path many wonderful techniques have proven useful, but the best lessons of all are:

There is no Holy Grail of healing.

One size does not fit all.

Different techniques may or may not be useful to all of us and one time or another. It's key for each of us to be open minded and to be willing to try new ways--especially when previous systems aren't working any more. Here are some methods that you may find useful:

* Spending time in nature

* Yoga postures

* Energy medicine

* Pranayama

* Meditation / Prayer

* Affirmations

* Awareness

* Aromatherapy

* Steam baths

* Bubble baths

* Extras sleep

* Supplements

* Journaling / Reflecting

* Dancing

* Laughing / Being less serious

* Byron Katie's "the work"

* Diet / Food consciousness / Spices

* Acupuncture

* Visualization

* Transcendental Meditation

* "Learning from the heart: Lessons on living, loving, and listening" by Daniel Gottlieb

* "The Four Agreements"

* Slow food / Cooking

So, what's in your healing toolbox?

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Pranayama - Breath

"Technically pranayama doesn't mean working with the breath," as a Swami Rama devotee, Nina, reminded me. Pranayama is a Sanskrit term meaning "to extend life force." Depending on how you break up the letters, it could mean "to control life force." I don't think we can completely control life force or Prana; however we can guide it or influence it.

Frequently this yogic technique is simply viewed as breath-work because the easiest means to work with life force is via the breath. As a basis for exploring the breath, it's important to have a foundational understanding of the four stages of breathing. They are as follows:

Inhale - When you emphasize the incoming breath in the chest and then some in the belly it has an energizing and expansive quality. If you mainly breath into the belly, it is calming and can even become depressive over time. On the other hand, only breathing into the chest can bring on anxious feelings and quicken the heart rate. Experiment with these different ways to inhale and find a balance of bringing it from the chest to the belly while stressing the chest and invigorating your body and mind.

Retention - Holding the breath after an inhale has a similar effect to the inhale itself. Use this technique with some caution; if there are any signs of lightheadedness or dizziness, then shorten the pauses or omit altogether. You may notice that when we are shocked, fearful, or horrified the body's tendency is to gasp air in and then hold it. This is NOT the feeling we're going for in pranayama. Instead look for a feeling of gentle expanse, giving the body time to absorb all the oxygen of that breath and for a soft stillness to be experienced.

Exhale - The most natural exhale is a passive one; the abdominals are relaxed and the diaphragm releases upward. This is the most tranquil method of breathing out. It fills the body and mind with surrender, calm, and acceptance. During an asana (posture) practice and for some pranayama techniques the abdominals engage while exhaling. When the abdominals progressively draw in and slightly up, the out breath becomes active and there is a grounding and stabilizing feeling.

Suspension - Pausing after the exhale and not hurrying on to the next in breath, accentuates the effects of the out breath. When this technique is used the body must rely solely on its inner resources. This is one of the reasons to practice hatha yoga; through the postures, focus, and breath-work, the prana storage within the body grows enabling longer suspension of breath and providing greater health and vitality. If your body experiences asthma conditions, it is advised to avoid long suspensions and focus more on the out breath. This is a pretty safe part of the breath; because if you really need to inhale, the body will do just that. According to Gary Kraftsow this phase of the breath cycle "can bring up repressed emotions [and memories].... That is why [he] likes to call this technique the 'open secret of pranayama.'" (Pg 114 Yoga for Transformation) A peaceful suspension of breath is one of the best ways to know the stillness that is always part of you, even when life seems chaotic.

Best of luck exploring!


Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

A Happy New Year - Cultivating Gratitude

What better way to start the new year than by being grateful for the past year?

Here's my list of 100 things in 2008 that I'm grateful for:

1. Learning to be okay with the mystery.

2. Beginning to understand the power of visualization.

3. Reading books on prayer by Dr. Larry Dossey.

4. Taking the Oprah and Tolle online class about the New Earth.

5. Meeting three wonderful like-minded women.

6. Continuing to get together with these women almost every week to share ideas and what's happening in our lives.

7. Spending New Years with song, dance, friends, and wonderful laughter.

8. Healing in body, mind, and soul.

9. PBS and their fabulous spiritual specials.

10. The Soul Series by Oprah.

11. BJ turning 16 and really developing into an outstanding young man.

12. Jake turning 14 and bringing amazement (via card tricks) and laughter everywhere he goes.

13. My mom coming to visit for the best 5 days we've ever had together.

14. My mom telling me she was proud of me.

15. Becoming a bit wiser; understanding life a bit better. And being okay with what I don't understand.

16. Having a working computer.

17. Receiving the kindest and most sincere thank you notes from dozens of students.

18. Each and every student that crosses my path.

19. Each and every teacher that crosses my path.

20. Friends--old and new.

21. An updated vitamin regime.

22. Outpost natural foods and the organic locally grown food.

23. Penzeys and their awesome aromas.

24. Milk and Honey--locally owned, great staff, healthy products, and great source for info.

25. Hanging out at the Brookfield Farmer's market almost every Saturday this summer.

26. Pippin's long adorable yawns!

27. My partner Mike's devotion, support, understanding and love.

28. Stocks going on sale.

29. Gas prices dropping to $1.69--which I paid on Dec 30, 2008!

30. Knowing how to read.

31. Half Price Books and all the wonderful deals there.

32. Family vacation to Oregon.

33. Delicious restaurants--new and old.

34. Growing yoga business.

35. Living life with more integrity.

36. Being able to inspire others by sharing what I've come to know.

37. Baths in the middle of the day.

38. Impeccable immune system!

39. (Re-)discovering Viniyoga.

40. Having the courage and flexibility to try new paths.

41. Hanging out till Midnight with BJ, Jake, and Mike at Barnes and Noble for BJ to get a new book.

42. Mochas at Cup of Java.

43. Creating a plan for re-doing the living room.

44. Enhancing the right side of my brain.

45. Learning about plasticity of the brain--thank you science!

46. Getting my first Calphalon pans.

47. Being more present.

48. Books on CD.

49. Hearing Ram Dass on youtube.

50. Speaking from my heart and being accepted for it.

51. Slowing becoming less judging and at least realizing (usually) when I am judging.

52. Growing in awareness.

53. Seeing my part in "bad" things and not playing the victim; rather seeing every experience as a lesson--some tough and some easy.

54. Dar Williams and her insights.

55. Dr. Wayne Dyer sharing his wisdom with the world.

56. Eckhart Tolle and his unique explanation of "living in the now."

57. Libraries allowing us all to explore countless topics for free!

58. The internet and researching on it.

59. Creating a useful yoga newsletter that tends to get rave reviews.

60. Opening my heart to religions that I used to veer away from.

61. Walking outdoors.

62. Having an elliptical and actually using it a couple times a week when the weather is rough.

63. Finding a better "exercise" method for my body.

64. Powell books where I found half a dozen books on breathing all with different views.

65. Obama winning.

66. Caring about an election.

67. Some films from Spiritual Cinema; a thoughtful gift from my older sister.

68. Laughter!

69. Having the ability to train with great yogis--Gary Kraftsow and Aadil Palhivala.

70. Being loved and supported by so very many.

71. Having a working hot water heater and dry basement.

72. Opening up continuous group classes in the Home Studio.

73. Starting a meditation class.

74. Meeting new private and group students.

75. Seeing my father and his wife for the first time in about 6 years.

76. Getting along with my father!

77. Taking long walks along Lake Michigan.

78. Enjoying coffee outside at Altera by the Lake.

79. Realizing that feeling the sun on my skin is more valuable to me than overcast, yet warmer, days.

80. Discovering Agave, thanks to Trader's Joe, for sweetening while maintaining balance in the blood sugar.

81. Marcus Buckingham's suggestion of focusing on my strengths.

82. Also using his phrase, "How can I contribute today?" (Which feels better to me than "How can I serve?")

83. Learning the "AH" meditation technique from Dr. Dyer--very powerful.

84. Cooking with the whole family while sipping on red wine and enjoying Edith on the stereo.

85. BJ and Jake helping out so much with the snow!

86. Playing family games, like Cranium, by the fireplace.

87. Jammie days.

88. Letting Pippin run free in the park and watch his entire being flow with happiness.

89. The sound of birds on a winter's day.

90. Sitting on the deck and hearing the wind rustle the leaves in the nearby Maple.

91. Creating a new "Zen" space in our backyard with a swinging bench and flower pots.

92. Meeting Mike for lunch.

93. Netflix and the ease of movie watching at a reasonable fee.

94. Quality movies, like The Simple Life of Noah Dearborn.

95. Every moment that I feel aligned.

96. Every inspiration that feels like a small miracle.

97. Having such a close and open relationship with my children and partner.

98. Being alive another year.

99. All of my senses working.

100. With more frequency I see the Universe working with me, and this is the most beautiful of all--to experience connection with something bigger and feel its truth in my bones.

If I had one intention for 2009, it would be to experience this connection more often until one day it is simply a way of life.


Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

The Christians and the Pagans

Holly Haeberg introduced me to this song many years ago. Dar's words immediately touched my soul. Hopefully you too will find some meaning in these words. (For the audio, please click here.)


ARTIST: Dar Williams
TITLE: The Christians and the Pagans

Amber called her uncle, said "We're up here for the holiday
Jane and I were having Solstice, now we need a place to stay"
And her Christ-loving uncle watched his wife hang Mary on a tree
He watched his son hang candy canes all made with red dye number three
He told his niece, "It's Christmas eve, I know our life is not your style"
She said, "Christmas is like Solstice, and we miss you and it's been awhile"

So the Christians and the Pagans sat together at the table
Finding faith and common ground the best that they were able
And just before the meal was served, hands were held and prayers were said
Sending hope for peace on earth to all their gods and goddesses

The food was great, the tree plugged in, the meal had gone without a hitch
Till Timmy turned to Amber and said, "Is it true that you're a witch?"
His mom jumped up and said, "The pies are burning," and she hit the kitchen
And it was Jane who spoke, she said, "It's true, your cousin's not a Christian"
"But we love trees, we love the snow, the friends we have, the world we share
And you find magic from your God, and we find magic everywhere"

So the Christians and the Pagans sat together at the table
Finding faith and common ground the best that they were able
And where does magic come from, I think magic's in the learning
Cause now when Christians sit with Pagans only pumpkin pies are burning

When Amber tried to do the dishes, her aunt said, "Really, no, don't bother"
Amber's uncle saw how Amber looked like Tim and like her father
He thought about his brother, how they hadn't spoken in a year
He thought he'd call him up and say, "It's Christmas and your daughter's here"
He thought of fathers, sons and brothers, saw his own son tug his sleeve saying
"Can I be a Pagan?" Dad said, "We'll discuss it when they leave"

So the Christians and the Pagans sat together at the table
Finding faith and common ground the best that they were able
Lighting trees in darkness, learning new ways from the old, and
Making sense of history and drawing warmth out of the cold



Love Much,

Kris
www.TotalHealthYoga.com

Today is the first day of the rest of your life!

Mealtime Prayers

As I sit an pause to look at the bounty before me, whether it be a single scrambled egg or a Christmas feast, my mind wanders to the origin of this food.

The chicken scrambling about the yard and laying an egg while the farmer slept. How this new life is given up to provide protein and life for my family. Thank you.

The wheat fields shimmering in the sunlight as a gentle breeze helps them to dance and sway. The soil providing a foundation for the tall stalks and the rain giving life. Hundreds of tiny grains milled and brought together with yeast and water to bring the slice of bread now on my plate. Thank you.

The list goes on and on. There is no doubt that I am connected intimately with the earth. Each bite that enters this mouth and is broken down by these teeth is a reminder of the gifts that the earth offers. I have no choice but to offer back. Thank you.

Just before that first piece of sustenance enters this physical form, I silently whisper, "May this food provide this body with health, vitality, strength, flexibility, and balance. Thank you." This is not a rote ritual, but rather a conscious consideration and appreciation.

Then the first few bites are savored with closed eyes and all focus goes to the taste buds, the sounds of transition, and the marvelous texture of this gift. Taste explosion. Even the simplest of foods take on new flavors as I simply notice. Just notice and say thank you, really thank you.

Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Reaching Out

Story of this unexpected couple at http://www.dailymail.co.uk/news/article-481601/The-abandoned-monkey-love-pigeon.html.

Reach out and touch someone in need.

Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Acceptance

Being a summer bunny at the start of what is predicted to be the snowiest winter yet, I find myself reflecting on acceptance. That much overlooked and yet vital element to true happiness. Acceptance cannot exist in the state of complaining which keeps us stuck (ironically) where we don't want to be. When we fight with Life, it's a never ending battle--well almost.

Nicole Kidman was on Oprah the other day for her new movie, Australia. At one point she voiced her desire "to live life fully. I want to look on my life and know, really know, that I lived. I want to embrace it all: the happy times and the painful times." This is the only way to live completely--to take it all in, not just select pieces.

Accept was is.

Make space for reality.

Allow emotions to be felt.

Surrender to the moment.

Become aware of what is.

Positive change only comes from seeing things as they really are.

Love Much,

Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!

Coping With Holiday Stress

Here are some ideas provided mostly by students on how to enjoy this potentially busy time of year.



1. Focus on the giving part of the holidays. Gather old books and take them to the local shelter or get the family together and bring no longer used goods to a non-profit organization. It's fun to get together with the intention to give.



2. Shop early!!



3. Instead of cramming a number of celebrations into a day or two, spread out the festivities through January and February. You can get gifts after the official holiday when they all go on sale and have more time to spend with loved ones.


4. Avoid the malls as much as possible. If you're fed up with the commercialism and Christmas music before Halloween, then stay out of the mainstream stores for a month or two. You just might find more meaning and peace during the season.



5. Take a hatha yoga or meditation class!



6. Spend time to meditate and follow the breath even if just for a few minutes.



7. Take Vitamin D3. For more information on this vital supplement check out

http://mayoclinic.com/health/vitamin-d/AN01558 and

http://www.drweil.com/drw/u/id/QAA358211.



8. Shorten your gift or card giving by omitting folks that you are no longer close with. A guideline for determining this is to ask, "If I was nearby this person, would we get together for lunch?"



9. Shop online. Here are a few places to consider:

http://cdbaby.com/cd/kriskramer

http://store.gxonlinestore.org/

http://www.worldgoodsgb.com/

http://www.gaiam.com/?gcid=S18376x028&keyword=giam

http://www.amazon.com/



10. If you enjoy spending time baking cookies, go for it! If you're feeling like it's "one more thing to do", purchase home baked goods from retirees or non-profit groups. You'll help someone out, enjoy fresh treats, and have a lovely gift to offer a friend.

11. Take a bath scented with lavender.

12. And finally, DRINK MORE WINE!





Have a blessed holiday season,


Kris
http://www.totalhealthyoga.com/

Today is the first day of the rest of your life!