Don’t Let Stress Shorten Your Life – Learn How to Keep Stress Away


Stress is a killer, quite literally! When you are under stress, your body releases hormones that slowly, but surely damage your body and mind. In other words, stress can eat you alive.

So, what can you do to minimize stress in your life? First, try not to sweat the little things. If someone cuts you off in traffic, wave and let them go, it may take you an extra minute or two to get where you are going, but is it worth getting upset about? Learning to let the little annoyances of life flow past you will dramatically reduce your stress levels.

Make time for yourself. I know you have heard this over and over. There’s a good reason for that, it really is important. Everyone is busy, but the most productive people are the ones who know when they need to take a break. They are the ones who make time in their lives to take care of themselves. They find time everyday to do something that makes them feel good. In the long run, they are more productive as they can truly focus when they are at work. They also tend to be healthier, so they lose less time at work due to illness.

Learn how to slow down, even just a little bit. Look out the window and be amazed by the scene just beyond your walls. Really look at people when they are talking to you. Listen with your eyes and your heart as well as your ears. Smile, it takes only a moment and it really does make you feel better, and if someone sees you smile, it might just change their day as well!

Find things that you really enjoy doing and make time to do them regularly. If you like walking, take a walk every evening after dinner. If you enjoy singing, join a choir. If you enjoy growing things, get some plants and watch them grow. These things don’t take a huge commitment of your time, but they will make a difference in your attitude about life.

Be grateful for the things you have, rather than concentrating on what you don’t have. Take a moment every day to give thanks for being alive, the people who share your life, seeing the sun rise again.

Yoga is a great way to get rid of stress and feel better, inside and out! Seek out a beginner’s yoga class or even check out a couple of videos from the library. One of the gifts of yoga is better breathing. When you breathe well, you give your body more oxygen to work with, which helps repair the damage caused by stress.

If you only have few minutes, try this breathing exercise. It has been proven to regulate your blood pressure (which rises when you are under stress). Sit comfortably; this can be at your desk, on the floor or in a chair (try to find a fairly straight chair, as you want to sit up straight and tall.) Sit in your chair with your feet planted firmly on the ground. If you are sitting on the floor, feel your sit bones making contact with the earth beneath you. Let your hands rest palms up on your thighs and gently close your eyes. Take a couple of normal breaths. Then inhale to a count of two and exhale to a count of four. Do this for 10-20 rounds of breath. If you become dizzy, light headed or start to feel anxious, stop immediately and try again at another time.

Once you have mastered breathing to a count of two and four, try increasing your inhalations to a count of three and your exhalations to a count of six. Keep your exhalations twice as long as your inhalations. Over time, this form of breathing will help to regulate your blood pressure, will help your body rid itself of toxins and will calm your body and your mind.

It takes only a few minutes a day, but the benefits of yoga can help you live a longer, healthier life.

I Don’t Have Time For a Daily Yoga Practice – Actually You Don’t Have Time NOT to Practice Daily


I cannot begin to count the number of times a student has told me they don’t have time for a daily yoga practice. They tend to start with, “I really can’t find an extra hour in my day”. Then they go on to tell me that they can’t remember enough poses to practice on their own. So, they come to class once a week and consider that enough.

Practicing yoga once a week is wonderful, but a daily practice is essential if you really want to see benefits from your yoga practice.

Let’s start with the fallacy that you have to do an hour of yoga for it to count. Doing as little as five to ten minutes of yoga every day will add up to true, long-term benefits. Everyone’s life is busy. But, we all have to set priorities. Why not get up ten minutes early and do a few yoga poses while the coffee brews? This will set the tone for your day and wake up your mind and body.

You really don’t have to know all the yoga poses you have practiced in class to start your own yoga practice at home. Start with one pose. Pay close attention to that pose the next time you encounter it in class. Then take it home and practice it every day. The next week, add another pose. After only a few months, you will know enough poses to have a well-rounded personal practice. It really is that simple!

Now that I have eliminated the top two excuses for not having a daily yoga practice, let’s talk about a few others I have heard. “I don’t have time to put on my yoga clothes just to practice for a few minutes.” So, don’t bother with your yoga clothes. Practice in your pajamas in the morning. Practice in your underwear when you are changing clothes after work. Practice in your comfy clothes before you go to bed.

Another excuse is that the only time they have any free moments are at work. So practice yoga in your desk chair! Here’s a very gentle neck stretch series that can be done anywhere you can sit – at your desk, at the breakfast table, in the car (not while you are driving, please!), waiting for the bus, you get the idea!

Begin by sitting comfortably in a chair with your feet planted firmly on the floor, your hands resting gently in your lap.

Inhale and lift your head straight up – feel your ears getting further from your shoulders. As you exhale allow your head to come forward – chin to the chest. Rest in this pose for 5-15 breaths. Relax your shoulders, keep your back as straight as possible and keep your mouth soft. Inhale as you return the head to the chin parallel to the floor position. Exhale softly.

Inhale and again lift your head. As you exhale turn your head to look over your right shoulder. Keep your chin parallel to the floor and will your shoulders to stay down and relaxed. Rest in this pose for 5-15 breaths. Inhale as you return the head to the forward facing position. Repeat the sequence on the left side.

Inhale and again lift your head. As you exhale bring your right ear down towards your right shoulder. Keep your shoulders down and relaxed – don’t force on this one! Be careful not to twist the neck but keep your face fully forward. Rest in this pose for 5-15 breaths. Inhale as you return the head to the chin parallel to the floor position. Repeat the sequence on the left side.

Sound simple, it really is! So stop making excuses and go practice some yoga. Your mind and you body will thank you.

Why Should I Do Yoga – I Already Exercise


Many people have the false impression that yoga is just another exercise. While it is true that yoga can include exercise, it actually is a science. Yoga is a science of feeling better about yourself, a science of living a fuller life, a science of becoming more enlightened.

One of the main reasons we consider yoga exercise is the prevalence of “gym yoga” classes. They are offering a type of exercise that may loosely be called yoga. They promise a “yoga butt” or “strong core”. While these can result from a yoga practice, they are far from the intention one ought to set when beginning a yoga practice.

Let’s start with “yoga is a science of feeling better about yourself”. One of the lessons you learn in a yoga class is to accept your body just as it is, in this very moment. It is useless to look back at what you were able to accomplish in the past, and unnecessary to dream about what you might be able to do in the future. What you need to concentrate on is how to best perform the yoga pose with the body you have today. When you meet your body where it is at when you step on your mat, you begin to accept yourself just as you are. You know that you are a wonderful being, capable of more than you ever dreamed possible.

“Yoga is a science of living a fuller life”. When you begin to let go of unreasonable expectations and begin to set reasonable goals filled with intention, you begin to find satisfaction with your life. Instead of reaching for more things you do not really need, you can find enjoyment in the feeling of the sun on your face, the smell of a flower, the scent of the rain on the breeze. All of these joys are there for us to enjoy, but too often we are so busy pursuing more money for more things that we fail to notice them. Learning to be present in the moment allows you to become aware of the little things that make life full of enjoyment.

“Yoga is a science of becoming more enlightened”. Part of a complete yoga practice is the ability to truly look inside yourself. It is learning how to be aware of your thoughts and motivations. It is asking yourself if you really need that thing you are longing for, or if you just think that you need it. You really don’t have to give up all of your worldly possessions and sit in a cave to become more enlightened. You do need to analyze your thoughts. You do need to question your motivations. Once you can be aware of your thoughts and motivations, you begin to shift your thinking and look at what is really important in life, rather than the things you think you need.

Can a yoga practice also help you become physically fit? Certainly! The physical poses can help you build strength, stamina and flexibility, but the inner strength and awareness you can gain from a yoga practice are more valuable in the long run.

I’m Too Old and Stiff To Do Yoga – You Are Never Too Old To Do Yoga!


The media usually portrays a yoga practitioner as a very thin and flexible 20-something with her foot behind her head and an angelic smile on her face. No wonder many people think they cannot do yoga! Yoga helps you become more flexible and can even stop or reverse the aging process. We can’t promise you will ever look like that model on the magazine cover, but we can promise you will feel better when you practice yoga.

Unlike many other forms of exercise, yoga works your joints and muscles very gently. This leads to greater flexibility over time. There should never be pain when practicing yoga. This slow, gentle stretching allows the muscles to stretch and lengthen without tears or injuries.

Another major benefit of a yoga practice is learning deep breathing. Simply drawing in a deeper breath helps you feel better as you are getting more oxygen to your brain. More oxygen in your body also helps keep your internal organs healthy, especially your heart and lungs. Exhaling fully helps to clear the body of tension and toxins. Over time, these two combine to bring back youthfulness.

Finding the right yoga practice for your body is the most important aspect of beginning a yoga practice. If you have never practiced yoga or have had an injury or are just a bit out of shape, you want to be sure you look for a “gentle” or “beginner’s” yoga class. I strongly recommend that all people start with a beginner’s class, regardless of their fitness level. The beginner’s class is where you learn the basic poses that are the foundation of your yoga practice. You don’t start reading a book in the middle, which would be similar to starting a yoga practice with an intermediate or advanced class. You need to start at the beginning and work your way up to the more advanced levels. This gives your body and your mind time to accommodate the poses and internalize them as well.

So, you’ve decided to take a yoga class, but you really can’t get on the floor any more. Or, if you can get down on the floor, you are not sure you can get back up. There is a form of yoga for you, too! Chair yoga is offered seated in a chair or using the chair for balance. A complete yoga practice can be achieved while seated in a chair. Be sure to see what sort of qualifications the instructor has. They should be certified and it is very helpful if they have taken further education in chair yoga. This will let you know they are serious about teaching yoga.

There are many places to practice yoga – from dedicated studios, to community centers, to churches, to gyms. Take some time to research the type of yoga you are interested in and then see what sort of classes are offered in your community. Be sure to check the qualifications of the instructor. Leading a yoga class is an art and a good instructor will have certification.

You are never too old to begin a yoga practice. My oldest student is 95 years young and hates to miss a single class. In India, 50 years of age is considered an optimum time to begin a yoga practice, signifying a new and more informed stage of life. Whatever your age or level of fitness, you can practice yoga!

Where Has My Waist Gone? Get It Back With Yoga!


As we age, our bodies shift and one of those shifts often results in the thickening of the waist. Studies have shown that with age, male and female bodies return to the homogeneous state that they began with. The waist thickens and the hips tend to become squarer, giving male and female bodies more of a similarity.

There is a way to slow this process. A regular yoga practice keeps the muscles of the side body firm, tending to allow one to keep their waistline intact. Twists are a marvelous way to work on the waist. They keep the muscles on the side body strong and flexible.

Another very easy way to keep the waist trim is lateral stretches. Lateral stretches stretch and firm the entire side body. This helps to keep the waist trim. A very simple lateral stretch is to simply stretch your arms above your head with the palms facing in, thumbs pointing back. To deepen the stretch, you can reach up through the fingers, one arm at a time.

Both twists and lateral stretches can help with energy levels. When you first get up in the morning, you have a natural tendency to want to stretch your arms above your head. This is a gentle lateral stretch! It helps get your blood moving and wakes up your body and your mind.

Many people think that yoga is only for young, fit, flexible people. This is completely untrue! While much of the media shows young, fit, flexible people, more and more mature people are finding yoga to be a wonderful way to stay healthy and fit, both physically and mentally.

Selecting an appropriate yoga class is the most important step, other than actually attending that class. Take time to read the description. Look for words like “gentle” and “beginner”. Another option is to look for a “chair yoga” class. These are classes where the yoga poses are done seated in a chair or using a chair for balance. This makes yoga very accessible, as it eliminates the need to move up and down from the floor.

If attending a yoga class is not a possibility, there are many yoga videos available. You might check a few out from your local library to give them a try, or do some searching online. Just remember to look for one that will fit your body where you are at today. Look for a gentle or beginner video or perhaps a chair yoga video to get you started. Another advantage to a chair yoga practice is that you can do it at your desk at work, in your car (when you are not driving!) or any time you are sitting in a chair.

Make some time in your day, every day, for a few yoga poses. Before you know it, you will be looking forward to your yoga breaks and will find that you have a trimmer waist again!

Where Has My Waist Gone? Get It Back With Yoga!


As we age, our bodies shift and one of those shifts often results in the thickening of the waist. Studies have shown that with age, male and female bodies return to the homogeneous state that they began with. The waist thickens and the hips tend to become squarer, giving male and female bodies more of a similarity.

There is a way to slow this process. A regular yoga practice keeps the muscles of the side body firm, tending to allow one to keep their waistline intact. Twists are a marvelous way to work on the waist. They keep the muscles on the side body strong and flexible.

Another very easy way to keep the waist trim is lateral stretches. Lateral stretches stretch and firm the entire side body. This helps to keep the waist trim. A very simple lateral stretch is to simply stretch your arms above your head with the palms facing in, thumbs pointing back. To deepen the stretch, you can reach up through the fingers, one arm at a time.

Both twists and lateral stretches can help with energy levels. When you first get up in the morning, you have a natural tendency to want to stretch your arms above your head. This is a gentle lateral stretch! It helps get your blood moving and wakes up your body and your mind.

Many people think that yoga is only for young, fit, flexible people. This is completely untrue! While much of the media shows young, fit, flexible people, more and more mature people are finding yoga to be a wonderful way to stay healthy and fit, both physically and mentally.

Selecting an appropriate yoga class is the most important step, other than actually attending that class. Take time to read the description. Look for words like “gentle” and “beginner”. Another option is to look for a “chair yoga” class. These are classes where the yoga poses are done seated in a chair or using a chair for balance. This makes yoga very accessible, as it eliminates the need to move up and down from the floor.

If attending a yoga class is not a possibility, there are many yoga videos available. You might check a few out from your local library to give them a try, or do some searching online. Just remember to look for one that will fit your body where you are at today. Look for a gentle or beginner video or perhaps a chair yoga video to get you started. Another advantage to a chair yoga practice is that you can do it at your desk at work, in your car (when you are not driving!) or any time you are sitting in a chair.

Make some time in your day, every day, for a few yoga poses. Before you know it, you will be looking forward to your yoga breaks and will find that you have a trimmer waist again!

Mindful Eating - Making Mealtime a Celebration of Food


When was the last time you really enjoyed eating a meal? With mindful eating, you make the meal the total focus of your attention. Turn off the TV, put down your magazine or newspaper and take a moment to enjoy your food.

Start by looking at the meal. See how the colors and shapes and textures complement each other. Then smell your food. Close your eyes, and inhale the varied scents. See how they mingle and combine to form a new and unique scent.

Take your first bite. While you are chewing, feel the texture of the food in your mouth. Savor the flavor as it explodes across your tongue or as it gently slides into your mouth.

Look at your plate again and see how removing that bite has shifted the balance among the food on your plate.

Make each bite count and take your time to enjoy the varied flavors, scents and textures as you add them to your body.

Avoid drinking very much with your meal. It is especially important to avoid large amounts of very cold liquids. These will douse your digestive fires and let the food linger longer in your body. Sip small amounts of room temperature water or red wine with your meal. Don’t wash down your food with big gulps of ice water or other cold liquids. A cup of warm tea is a lovely way to end your meal.

Let’s step back a moment to the time before you sat down to this meal. Before you eat you want to be sure that you really are hungry and not eating just because it is “time to eat”. Where is your breath? If it is in your right nostril your digestive fires are lit. If it is in your left nostril, the digestive fires are banked and you might be eating simply because it is time to eat. See if the right nostril will open before you sit down to your meal. Listen to your body and eat when you are hungry rather than eating at “mealtimes”. You will tend to eat less and enjoy your food more if you eat each time you are hungry.

Check in with your stomach. Is it really hungry or are you eating to fill another empty place inside. Are you upset, angry, frustrated, lonely or bored? Any of these emotions can trigger a “need” for food that has nothing to do to with needing nourishment. Try to approach mealtime with a quiet mind and open heart.

If you are busy with another task while you eat, you will probably eat more than you need as you might fail to notice the subtle signs you body sends you when it is becoming full. Try to focus your full attention on your meal and read your magazine or newspaper after you have finished eating. You do not need to empty your plate if you are full before you have finished all the food set before you.

There is nothing wrong with enjoying a small “treat” now and again. Savor that piece of chocolate rather than devouring 4 or 5 pieces. Let the chocolate slowly melt in you mouth. Feel the smooth texture on your tongue.

Make each morsel of food a celebration and you will find that you leave the table satisfied and full, in more ways than one!