Issue: #6: December 2008

Namaste friends,

When a teacher asks you in class to set an intention for your practice, are you lost? "I'm here?" you may think. "Isn't that enough?"

Trying to come up with an intention on the spur of the moment isn't easy. You'll likely draw a blank or go with the first thing that pops into your head. But it is important to know and remind yourself why you come to the mat again and again, rather than be on automatic pilot.

Of course, everyone has their own reasons for practicing yoga: to relieve stress, to become more flexible, or to calm a racing mind. Those are all valid. But if you dig a little deeper, you'll probably find that it's also because the practice makes you more at home in your body, heart and mind. Make that intention explicit to yourself and you'll be more receptive to those profound benefits.

Sarah Powers, a well-known teacher of yin yoga and insight meditation, suggests a powerful three-part intention to remind yourself of your commitment: "I vow to open awareness in this body, mind and heart for the benefit of all beings. I recognize its inestimable value, and believe that it is possible for me, here and now, regardless of conditions and in all circumstances."

Cultivating a conscious intention that resonates with your deepest self can be especially helpful when challenging situations arise off the mat. If you can remember what you really want in the heat of the moment, your internal resolve can make the way forward clear. Instead of reacting in a knee jerk fashion, you'll respond skillfully with the big picture in mind.

Breathe well, be well,

Suzanne
Full Potential Yoga
suzanneausnit@optonline.net

P.S. Scroll down to check out my three-for-two holiday special. A great gift idea!


Soul Food
"We cannot direct the wind, but we can adjust the sails."

  --Diane Ackerman

"Remember, today is a one-time deal."

  --Mike Dooley

HEAL

Spin Control
Two major causes of dizziness during sun salutes are low blood pressure and vertigo. If low blood pressure is an issue, come up from uttanasana slowly on your inhale while strongly contracting your calves and thighs. This helps lower the pressure in the chest, squeezing the blood from the leg veins into the heart. Vertigo is another issue, which can crop up in triangle or in backbends where the head is tilted back. A disorder of the inner ear that affects about 64 people in every 100,000, it can wreak havoc on your yoga practice. While it usually disappears over time, a solution that sometimes works is a 60-second series of head and neck movements known as the Epley or Semont Maneuvers. The maneuver can be self-administered or performed by a physical therapist. But don't self-treat before checking with your doctor. For info, see http://www.swedish.org/19386.cfm.

Sweet Dreams
Recent research indicates that strong scents can influence dreams. Not surprisingly, pleasant aromas such as roses induce pleasant dreams. Conversely, the smell of rotten eggs conjures up nightmares. Other studies of the central nervous system have yielded similar results. For example, lavender--long used as a relaxant--actually reduces brain wave frequency while basil and rosemary are a stimulant. The aroma of nutmeg, cedar and fir have also been shown to lower blood pressure while cinnamon proved to be an aphrodisicac. However, it's not an exact science: you'll have to experiment with the scents you place by your bedside.

STRENGTHEN

Pelvic power You may know that a weak pelvic floor can lead to incontinence or prolapsed organs. What's less known is that it can also be one of the underlying causes of sciatica, hip, back and neck pain or breathing difficulties. Fortunately, many yoga poses can help. If done with conscious awareness of the breath, these poses can strengthen the pelvic floor though the use of mula bandha--a dynamic engagement and release of the pelvic floor in relationship to the movement of the diaphragm. Mula bandha creates postural support while allowing your breath to move freely. Experiment with mula bandha in Goddess (horse stance) by isometrically drawing your heels towards each other. Engaging the inner thighs activates the pelvic floor. Play with keeping mula bandha as you inhale and exhale, as well as finding it on the exhale and letting it go on the inhale.

For more information on strengthening and stretching your pelvic floor, read my article in the December issue of Fit Yoga or come to my Yoga Boot Camp Workshop in January.

Tadasana off-the-mat

When you stand, is your weight typically on your right foot or your left foot? If you're not sure, try leaping forward with one leg. The foot that you instinctively lead with is probably your unweighted leg. Because we all tend to stand asymmetrically, postural muscles such as the quadratus lumborum, gluteus medius and adductors will be shorter on one side than the other. Over time, such imbalances can to lead to muscle soreness or joint pain on one side. Notice when you're just standing around if you're putting most of your weight into that weighted leg. Try standing with more weight on the other leg to bring more balance to your hips.

LIVE

Dry up!

Is drinking at least eight glasses of water a day really necessary? There is no scientific evidence to support the widely held belief that this amount of water is the sine qua non of good health. Most of our fluid requirement can be obtained through food and other liquids--caffeinated beverages, juices and sodas. In fact, drinking too much water can result in water intoxication and can worsen incontinence and pelvic muscle spasms. There is also no scientific proof that drinking water washes out toxins, aids in weight loss or keeps your skin hydrated. Of course, circumstances such as strenuous exercise, hot weather or long airplane flights do require you to up your fluid intake. Fortunately, your body is well able to handle fluid balance: it will tell you how much you need to drink. In general, drink when you're thirsty and you'll be fine. Other signals that you may need to fill up the tank are dizziness or dark urine (the rule of thumb: the color should be more lemonade than apple juice).

A pinch of sleep

Acupressure can help relieve insomnia. And better yet, you can apply this treatment yourself through a well-placed pinch. The next time you can't sleep, try pressing the two acupoints located in the slight indentations below the inner and outer ankle bones. With your thumb on one side of the ankle and your fingers on the other, press firmly for two minutes, breathing deeply. If you're on the right spot, it will be slightly sore, but aim for a pressure that is firm but not overly painful. It should "hurt good." Instead of fingers, you can also use your knuckles, pencil erasers or golf balls. And if a stuffed nose is keeping you awake, simply press the bottom corners of your nose with both index fingers and your nasal passages will soon start to clear.