You are currently browsing the tag archive for the ‘Restoratives’ tag.
February is Heart Health Month
I posted earlier this week about the function of the diaphragm and how it moves with our healthy, calm breathing. You’ve been noticing your breathing since…and hopefully feeling more relaxed, present, and calm in your body this week from our first post. If not, look up part one here!
So on to part two, regarding how breathing and heart health are related. First, I want to talk about the nervous system. When we breathe easily, smoothly with our diaphragm, it helps us stay more balanced in our nervous system, and can help us enter a deeply restful place called parasympathetic function of the autonomic nervous system. Whew. The parasympathetic mode is a place where our minds are still, our outer body (skeletal muscles, etc) are relaxed, and our organs are deeply nourished. This is a place of being, not doing. It is a state of listening, receiving, and resting. Sounds good, eh?
Our autonomic nervous system also has the sympathetic mode – when we talked earlier this week about the stress response or fight-flight mode, that’s what I’m talking about here. This is a state where several physiological changes take place to prepare us to fly away or fight back – our pulse, breathing, and blood pressure all increase or speed up, our skeletal muscles and periphery is on high alert, and our minds are sharp, crisp, ready to work. Again, this mode is necessary for certain times in our life. But living here constantly, chronically, has a host of connections to our overall physical and mental/emotional wellbeing. We need the balance of both of these states, and the majority of multitasking Americans could benefit from several minutes of restorative yoga each day – to help them push the “reset” button on the brains and nervous systems and enter the parasympathetic state. That’s where we can truly rest, and our organs then receive all the circulation and nourishment that had been shunted away from out gut out to the periphery due to stress.
If you have questions about the nervous systems modes, please comment below!
Part THREE, yes! Coming soon…a breathing imagery activity to help you feel relaxed and well – and get you in the mood for Valentines Day with a heart nourishing practice.
See you soon!
Cheri
TRX Suspension Training – Circuit Style
Wednesdays, December 14 and 21
5:30-6:30pm
$15/person, space limited to four students! RSVP.
Core Training – Franklin Method Pelvic Power and traditional mat-based core
Tuesday, December 20
5:45-6:45pm
$12/person. RSVP.
Come explore how alignment of the pelvis and hips can ignite your central support with functional core stability. Then take this new alignment and awareness into mat-based core to turn up the intensity. Just what we need during the holidays – fire in the core!
Holiday Special – Rejuvenating Restorative Yoga
Wednesday, December 21
6:45-8:00pm
$15/person, enrollment limited to six students. RSVP.
Just in time for Christmas, this mindful moving practice will help you work out the kinks and disconnected parts of you, leaving you feeling reunited to your body and the true reflective, joyful spirit of this season. Join us for active yoga asana blended with deeply relaxing restorative poses in our cozy studio. Wear layers and bring good cozy socks to help soak up the foot massage before our final savasana.
All classes above are offered to new and current students on a drop-in basis. RSVP required to reserve your space. Feel free to bring friends and family members with you!
Holiday shopping left to do?
evolve wellness also offers a select few items for retail purchase. All items are inexpensive and perfect for easy holiday gifts. Ask me about Franklin Method bands and balls (great for massage!), custom blended teas, and journals. Great for stocking stuffers, too! Gift certificates for personal fitness training and yoga/movement education services available upon consultation.
Happy holidays and namaste,
Cheri
Urinary Tract Infections. Not fun. That’s all there is to it when you ask someone how they feel when their bladder is tied in knots, it hurts to go, and they feel exhausted and uncomfortable. Fortunately, that’s not quite all there is to it – we don’t have to suffer with a UTI! Early, attentive care can make you comfortable and promote faster healing.
These Restorative Yoga postures made a significant, and early immediate difference for me personally in October when dealing with urinary symptoms. Of course, these poses and instructions are not intended to diagnose, cure, treat, or prevent UTIs all together and should not be a substitute for necessary medical treatment. When UTIs are allowed to persist, they can move higher up along the organic system and set up camp in your kidneys, so pay attention if you have any symptoms. Bottom line – it shouldn’t hurt to go and if it does you may need urgent medical attention. Read on for how you may find comfort and relief during such a time. Also, there are a few other natural, easy tips at the bottom of the article.
Supported Reclining Bound Angle Pose
Supta Baddha Konasana, support under knees and bolster on the angle for torso support. extra bonus - ribcage and arms wrapped in a blanket for a cozy, secure feeling.
This look is pure bliss. Restorative Yoga at its best!
Supine Pelvic Lift
Sacrum and hips supported by bolster, active use of legs to open and relax hips, the deep psoas muscle, and organs of lower abdominal area.
For those of you familiar with full or half (Ardha) Supta Virasana, you may add this to your practice as well. Use a restorative variation with a bolster and supports for the sitting bones and spine to avoid any taxing strain on ligaments or joints. Set yourself up to receive the rich benefits with gentle active awareness in the body rather than intensity.
Savasana
For some of us, slowing down enough to pay attention, rest, and allow our bodies time to do their healing work can be a challenge. Even this seemingly simple posture can give you rich benefits. Ly down on a firm, flat surface with a blanket underneath or over you depending on the temperature and your comfort. Lengthen legs out and relax the arms at your sides. Breathe deeply and allow your awareness to drift deeper into the body, settling the mind and allowing the body to be calm and still. Stay for 10-20 minutes to end your practice.
More help here….
UTIs also call for a few simple things – WATER and sleep. We must hydrate to help the body heal and allow the bladder to empty out often and fully. When you hear nature calling, do not delay. Let the body flush out the infection with frequent trips to the potty. Also, CRANMAX cranberry extract supplements have condensed tannins and proanthocyanidins from cranberries that help flush bacteria out of our urinary tract rather than binding (they do not allow bacteria to attach to the inner walls of this organ system and grow). When our bodies are ill, we must rest and allow the body to work its magic. Taking a day off of work won’t shut the whole company down. 
Another great support for overall well being and to help your body heal from digestive or urinary issues is a great probiotic supplement. Most of us have heard about the more common acidopholus, but there are several, I’ve seen as many as 8 or 9 different types of healthy bacteria that we need in our bodies. These active, live strains of bacteria naturally live in our bowels…when we take antibiotics they are wiped out along with the infection. You can take probiotics at alternate times of day during antibiotic treatment to help maintain the healthy bacteria and boost immune system function, aid digestion and elimination, and improve absorption of nutrients. Continuing use of probiotics after an illness helps your body fully recover and may even prevent recurrent infections and illness. Talk to Dr Amy and B Natural if you have questions about probiotics, and read up on it yourself to learn more.
Here’s to maintaining our health…even down there. Thanks for reading this candid post, and please do contact me for more details about the practices and natural supplements I listed here. I would be happy to talk with you and share what I have learned and refer you to other professionals as well.
Namaste!
Cheri
TWO opportunities for you this week! Please join us, and invite your friends and family to live well with you! Limited space available, make sure you RSVP to guarantee your space!
Monday, December 20 (TODAY!)
6-7pm
Drop in rate of $10, RSVP required
Core Training Crash Course: Come work your middle and whittle it down as the holiday approaches. Feel increased strength and stability through your core and improved posture and ease of movement. Call to reserve your space!
AND
Thursday, December 23
5:30-7pm
Drop in rate of $15, RSVP required
Join us for this special holiday bonus class, exploring a rich yoga asana practice to unwind and restore vitality i the body. Also, we will experience a seated meditation to rejuvenate and calm the mind and spirit, filling up with gratitude and healthy happiness as we prepare to celebrate with family. No experience necessary, all materials and props provided. Please plan to attend to set the tone for a relaxing, intentional time of reflection and celebration for a healthy holiday.
RSVP by email or phone, 864.7000. See you this week for these special practices together!
Namaste,
Cheri
