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| by Dr. Keith Jeffrey |
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I love this concept. We are a civilization of "human doings" not "human
beings." Don't get me wrong; I do as much as the next guy. But as I approach 50, I am
more and more interested in slowing time, in enjoying each precious moment,
in
appreciating all that is profound in its simplicity. I still set goals by visualizing
exactly what I want, but I'm not assuming that my peace and contentment is dependent on
the achievement of those goals.
In fact, more and more I am finding ways to enjoy the journey toward the goal.
Here are some ways that may help you be present. Methods to pull yourself out of the past
and future, places of residences preferred by the mind.
1. Each day, spend some time alone. Spend time in prayer, meditation, yoga, or tai chi.
Time just sitting. Not reading, knitting, watching TV, talking, scratching, or sleeping.
Just sitting. Not even thinking. Thoughts will, of course, try to invade. That's fine, but
let them drift away, like clouds floating across the sky.
This process will awaken you to the frenetic, constant, repetitive activity of the
mind. The constant pressure to be elsewhere with the assumption that something more
needs to happen so you can be "happy." The first step is the recognition of this
process on a regular basis. The next step is to continue spending time alone, in prayer,
meditation, yoga, tai chi...
2. Each day, find something simple in your life that is beautiful, interesting,
wondrous, or amazing. Like a spider web. Or a flower. Or the sun reflecting off a colorful
bird. Or a sunset. Maybe the moon. Or a smile. You get the picture. Living in appreciation
makes every day better, and there is always something to appreciate.
3. Each day, decide to listen completely in every conversation. Without second
guessing the content you are expecting from the other person. Without finishing the
sentences for him or her. Without already preparing your rebuttal to the anticipated
conversation. Just listen. Listening is a rare skill these days. It takes practice, and is
enhanced considerably by having a quiet, still mind.
4. Quit fighting "what is." Whatever is happening in the present
moment is happening, whether or not you like it. It is as it is for now, so
increase your level of contentment by accepting each moment as if you have chosen it. Of
course, you can take actions to improve your life, but you can't change the present moment
because it already is.
Mental stillness, discovering the profound in everyday life, and living in the moment
are elusive experiences for most people. We put so much value on doing, on
accomplishment, and so little on being. One of my favorite cartoons shows two cigar
smoking, pinstriped executives in discussion. One laments that "maybe true happiness
comes AFTER the first $700 million."
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Will Yoga make me taller? This question is
posed by many beginning students, thanks to urban legend and the long, lean
look of many yoga students. Yoga does not make you grow or "stretch your spine",
but it does improve your posture, which gives the same effect. Many of us have
an unhealthy posture. Slouched when we walk, hunched over our keyboard at work,
or lazy leaning in the car while we sit in traffic; we could all use some
strengthening to improve posture, and yoga is a great way to get that strength.
Many poses help us boost our vital core strength, and some are even targeted at
our back and abdominal muscles - the key components of great posture.
Starting yoga can be very challenging with
bad posture. We have to reacquaint ourselves with our own body, bringing our
focus to the alignment of every part of our body as we move through the Asanas.
It truly teaches us that we are interconnected, and our mental body is equally
a part of that equation.
Stress is a major cause of back pain and poor
posture. Our emotions create poor posture. If we are sad, we might
slouch, if
we are elated, we may over-curve ourselves by puffing our chest out.
Yoga helps us achieve total balance, and is a holistic
workout that can heals our bad posture from both sides by strengthening
and stretching
our muscles for healthy posture, and helping us wash away tension, to
work our
way towards a healthy, strong posture, and a pain-free back.
Here are some great Yoga techniques for
improving your posture:
Mountain pose. This pose may look like you
are just standing, but it brings your full attention into creating a total
alignment within your body - from your feet to your shoulders. Getting mentally engaged in creating your
posture will raise your overall awareness of the way you carry yourself.
boat
pose. The boat pose builds abdominal and core strength, which will naturally
aid in posture improvement. A lot of us focus on building back muscles to ease
back pain and improve posture, but often, we need to do the opposite. Poor core
strength is a leading cause of poor posture and back problems.
table
pose. This simple pose stretches the overworked back muscles while still
engaging the core muscles. The stretch feels great and will help ease your
stress.
Stretch out your back on a yoga ball before
and after each yoga session. Lie back on the ball and use your feet to roll
back and forth. Stretching in this way is not only fun, but it prepares
your back for a good strengthening workout, and dissolves stress.
You can check if your posture is good by taking
a few deep breaths. Notice when you are slouching that your breathing is
shallower, as poor posture does not allow the lungs to expand fully. The more perfect your posture, the easier it
should be to breathe deep.
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Ingredients:
1 tsp
extra virgin olive oil
1/2 c poblano
pepper - chopped
1/2 c red
onion - chopped
1/2 c red
bell pepper - chopped
1 tsp
minced garlic
3 plum tomatoes, diced
1 tbsp chili
Powder
1 tbsp
cumin
1/2 tsp cinnamon
1/2 tsp Gravy Master spice mix
2 c low
sodium vegetable broth
1/2 c stout beer
1 1/2 c Organic
Pumpkin Purree
14 oz canned pinto beans - drained
14 oz canned black beans - drained
2 tsp chili paste
Heat olive oil over moderate heat in a heavy
skillet. Add chopped onions, peppers, and garlic. Cook until softened and
slightly golden; then add tomatoes and cook for 1 minute, allowing tomatoes to
soften. Add remaining ingredients and bring to boil. Reduce heat and simmer for
about 15-20 minutes, or until thickened.
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Utkatasana increases strength, balance and
stability, and is a great accompaniment to sun salutations. You can even ease
into this pose if you are new to Yoga, by doing a "half-chair" pose, and
gradually increasing the strength of the thighs, by working up to the point
where thighs can be parallel to the floor. This pose can strain knees, so if
you have problematic knees, consult your physician.
To do this pose, start from the Tadasana, or
Mountain Pose. You can also start from a standing position, with the legs
together or hip width apart. Slowly bend the knees until thighs are parallel t
the floor, or if you are working up to this pose, to the point where the
muscles are fully engaged, but not overly strained. Keeping your butt low towards the ground,
raise your arms up towards the ceiling, without bending them.
Check your back! Your back should be flat,
with a slight bend in the upper back. Hold the posture for 5-10 breaths.
Advanced variation:
Bring the hands into a prayer position at the
heart. Twist to the right side, bringing the left elbow outside the right knee.
Stay low in the pose and keep the knees pressing together. Come back to center
and then do the left side.
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In This Issue
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Updates from the studio
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When Life Speeds Up, Keep Yoga a Priority
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Click Image to View Video: Evening Yoga
The holidays are bustling with an endless array of parties, shopping,
and other festivities in addition to your normal routine. Winter's
shorter days leave many wondering where the day has gone. It can be a
struggle fitting in time for your regular yoga practice, but the times
when you think you're too busy for yoga are probably when you need it
the most.
Preferably at least a week ahead, sit down with a
planner and schedule your yoga practice sessions. Think of this as
making an important appointment with yourself, planning your yoga
around your obligations. And just as you would if you had to cancel a
business lunch or a doctor's appointment, if something unexpected comes
up, reschedule your yoga... it's just as high a priority. If your
hectic schedule only allows for a 30 minute practice instead of an
hour, take that. Every little bit of yoga helps, and you'll feel better
knowing you claimed time for yourself.
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Tips for Winter Yoga Practice
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Winter is a great time to practice yoga, especially when many outdoor
sports enthusiasts struggle with tight hamstrings, lower backs, and
hips due to the cold weather. Escape to a yoga studio for the
opportunity to loosen and lengthen muscles tight and sore from the
cold. And during the time of year when we walk around hunched over
against the bitter wind, tightly bundled in our coats, scarves, and
gloves, yoga is a welcome chance to straighten up your posture and
fight winter blues, all while barefoot in a warm yoga studio.
When you go to yoga class during cold weather, try and arrive
at the studio at least 10 minutes before the beginning of class. This
is not only a great idea for relaxing and preparing your mind before
class, but you want to give your body a few minutes to warm up your
muscles before class begins. If you don't already have your own mat,
purchase one before going to class. Many studios offer rental mats for
little or no money, but you should avoid the germs you will likely
encounter on a public mat, especially during cold season.
On
that note, be considerate of others when you have a cold and stay home
from the yoga studio. Although many swear by an invigorating session of
exercise to flush out their body of toxins, you don't want to expose
others to your germs. Practice at home until your illness has passed.
Before you leave the yoga studio, make sure you're dressed adequately
for the weather. If you tend to sweat a lot during yoga class, you may
want to bring a change of clothing. Moms are right about being dressed
warmly so that you don't catch cold. Cold weather already challenges
your immune system, so make sure you're warm and dry when you leave the
studio for home.
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