Issue: #9: June 2009

Namaste friends,

When you sit in a cross-legged seat, do you automatically place the same leg in front of the other? When you interlace your fingers behind your back, do you always place the same pinky finger on top? Notice how awkward it feels when you deliberately try to change your position.

Our life patterns, in fact, aren't limited to how we sit, hold our hands or walk. They are also to be seen in how we communicate and even think. Have you ever tried to eliminate certain phrases from your vocabulary, like that old favorite "You know what I mean?" Not so easy, right?

How much in your life is a matter of routine? The examples above may seem trivial, but postural imbalances can lead to hip or shoulder pain, and unconscious verbal patterns may alienate those you care about most. And this is just the tip of the iceberg. We are all creatures of habit, more addicted than we know.

Brain researchers suggest it may be worth taking pains to change those ingrained routines. Replacing old habits with new mental patterns helps create new synaptic connections and even new brain cells. You may even keep Alzheimer's at bay. At the very least, it could be conversationally useful--imagine never saying "you know" again!

The first step to making changes, of course, is to notice these habits exist. They may be so automatic that you are not aware of them. What feels natural could just be a habit -- and a bad one at that. This is where good friends (and even perceptive yoga teachers!) come in handy.

Once you are aware of a habit, the second step is finding a creative way to change it. This is bound to feel uncomfortable, even stressful. That's why most people go back to their old habits sooner or later. The trick is to stretch your boundaries far enough to make a change but not so far that it feels overwhelming.

Yoga helps excavate your habits, letting you explore new ways of being in your body and mind within the safe laboratory of your mat. It can be as simple as changing the interlacing of your fingers, or as profound as trying an asana--like handstand--you never thought you'd do.

Once you've proven it's possible on the mat, breaking out of familiar routines will no longer seem impossible in other areas of your life. There will be discomfort and confusion, yet these feelings are precisely the catalyst for genuine and lasting change. So next time you're in tadasana, don't just assume you're perfectly balanced. Be willing to play.

Breathe well, be well,

Suzanne
Full Potential Yoga
suzanneausnit@optonline.net

P.S. A great way to break out of unhealthy eating patterns is to try a detox cleanse. See my nutrition/yoga workshop below with clinical nutritionist Inna Topiler, CN, MS.


Soul Food
"How happy is the little stone
That rambles in the road alone,
And doesn't care about careers
And exigencies never fears--
Whose coat of elemental brown
A passing universe put on,
And independent as the sun
Associates or glows alone,
Fulfilling absolute decree
In casual simplicity."

  --Emily Dickinson

HEAL

D-Tox with D
Getting a lot of colds and flus? You could be vitamin D deficient, which is common for those living in northern climes. Vitamin D, after all, comes to us naturally through exposure to sunlight. Doctors, not surprisingly, are increasingly recommending that we take a vitamin D supplement during the winter when the sun's rays are not sufficiently strong. Vitamin D is important for absorption of calcium as well as maintaining a healthy immune system, and even preventing cancer and cardiovascular disease.

Finger Fun
If you're at a computer all day, chances are the flexors and extensors of your forearms take a beating. Take a break from the keyboard and bring some blood flow into those muscles with this simple exercise. Reach your arms out to the sides at shoulder level, like in Warrior II. Make a fist, then spread your fingers as wide as you can. Repeat till the point of exhaustion. This contract/release method squeezes old blood out of muscles. When you stop, you'll feel a pleasant tingling in your forearms. That's the fresh blood refueling those tired forearm muscles.

STRENGTHEN

Towel flapping Centuries ago, women boasted some pretty buffed arm muscles. Their secret? Hanging the laundry. One way to gain great- grandma's arms is through this towel flapping exercise from master yoga teacher Glenn Black. To build your delts, lats and pecs, and strengthen your rotator cuff, hold a light beach towel with your hands a little wider than shoulder width. Start with the hands low in front of the hips. Keep the towel taut between your hands by pulling your hands away from each other. Begin to snap the towel. After a minute or so, raise your hands to belly height, and after another minute, to chest height. If you last more than three minutes, great-grandma would be proud.

A new twist

Did you know that you can improve your twists by simply focusing on where you direct your breath? Whether you're doing half moon, triangle or half lord of the fishes, be sure to breathe into both sides of the ribcage. Typically one side of your ribcage will be collapsed. Start by breathing into the collapsed side first to find length on your inhale. On your exhale, begin your twist. After finding as much space as possible on the collapsed side (and it's going to take a few breaths), direct your breath to the other side. You'll find a whole new depth to your twist.

LIVE

Guiltless treat

You'll never pine for a chocolate milkshake with ice cream again after tasting this healthy version from chef and cookbook author Jennifer Iserloh. Inspired by a typical Vietnamese shake, she uses avocado and cocoa powder instead of ice cream. Blend a ripe Hass avocado with 2 tbsp brown sugar, 2 tbsp cocoa powder, 1 cup skim milk and 1 tsp vanilla extract. Serve over ice. For a Cuban version, substitute a whole squeezed lime for the cocoa powder. For more info, check out: http://skinnychef.com/recipes/chocolate-avocado-milkshake.

Sleep tight

What type of mattress you need depends on your sleeping position. Sleep researchers found that a firm mattress is best for people who sleep on their back or on their bellies (although they don't recommend sleeping belly down). This works best because a lot of your body's surface area is in contact with the mattress. The weight of your body is spread out and well supported by a firm mattress. Back sleepers need to put a bolster underneath the knees. Side sleepers should have a soft mattress because their weight is concentrated in the hips and shoulders. If the mattress is too firm, it can lead to too much pressure in those sensitive areas. Ideally, they should also put a pillow with a hollowed out indentation for the neck from armpit to waist with the ribcage resting in the indentation, so that the spine of the lower back doesn't sink. A support under the neck, under the top arm and between the thighs is also essential. For a picture of a proper set-up, check out Yoga Tune Up founder Jill Miller's website: http://www.jillmilleryoga.com/pdfs/0609BeautySleepandYogaTuneUp.pdf