Need a boost of energy? Here are 3 simple and quick exercises that will increase your energy levels:
1. Walking
When you are feeling tired, the last thing you probably think about doing is exercising. However, exercising can actually increase your energy levels. Walking is a very simple and powerful way to stimulate energy production at the cellular level. The mitochondria are known as the powerhouses of the cell, and aerobic exercise increases energy production. Most people find that an early morning walk or a walk during a lunch break gives them a boost of mental clarity. A late evening walk, perhaps, helps to calm and regulate energy. There are many technical devices that can help you track and calculate your walking throughout the day. Having these visual tools not only helps you get moving, but also motivates you to have walking goals!
2. Downward Facing Dog
If you practice yoga, you know this is one of the most recognized poses. Downward facing dog is a forward bend and inversion stretch in which your palms and feet touch the floor and hips are shifted toward the ceiling. This position is excellent for helping to stretch the back, hips, arms and legs. It helps to relieve any muscle tension and to move blood and oxygen throughout the body. The easiest way to perform this stretch is to get into a kneeling position with palms touching the floor. The palms should be beneath the shoulders and the knees beneath the hips. Next, stretch the hips towards the ceiling, making a V-shape with your body. Move the chest toward the knees and make the feet flat on the floor. Now you are in downward facing dog, and hold this pose for 30-60 seconds. You can repeat this stretch as needed throughout the day, and you will notice your energy, productivity and muscle tension improve!
3. Qigong (pronounced Chi-gong)
This is an ancient, Chinese practice that means “life energy cultivation.” Qigong is a mind-body therapy in which gentle movements and breaths are used to regulate the body’s qi (vital energy). Qi is composed of two elements, yin and yang, and is responsible for our natural energy within. There are physical, mental and spiritual benefits to practicing qigong. The slow, gentle movements are adaptable to even those who are physically challenged. To start, try an exercise commonly known as “shaking the tree,” and begin to rhythmically bounce up and down in any way that feels comfortable to you for 60 seconds. Next, swing your arms side to side and twist at the level of your waist, known as “swinging hands.” Use your body’s momentum to help swing your arms from side to side for another 60 seconds. This helps to make the body feel loose and free, to increase and circulate good energy and cleanse the body of bad energy. End by closing your eyes and tapping your fingers on your face, forehead and down your arms to your hands. Open your eyes, and take three, deep breaths. This exercise can help pick up your energy level and boost your levels for the rest of the day.
Dr. Linda Khoshaba received her Doctorate from Southwest College of Naturopathic Medicine. Her main areas of focus include women's health, pediatric medicine, diabetes management, and prolotherapy. She completed her Master's Degree in Health Promotion and Public Health where she focused mainly on patient self management of Type 2 Diabetes Mellitus. She attended the University of Western Ontario, Canada where she was awarded an Honors Degree in Health Sciences.
The following video is framed in the context of "Is Yoga Good for Christians?" While I really like the introduction of this video, I want to say that the subject of whether or not yoga is good for Christians isn't really explored here. Rather, it is implied that yoga is good for anyone because it enhances every area of your life! My Christian faith and my Yoga life are both enhanced by each other and I believe that yoga as a practical science can benefit anyone regardless of religious preference. Also, I want to claim here that I am not a certified Anusara instructor and as such, I cannot claim (and do not claim) to be an Anusara yoga teacher. My teaching incorporates much of the Anusara method because it's what I practice mostly. For more information on Anusara or Holy yoga, please visit the following websites: www.anusara.comwww.holyyoga.net
I want to thank Eugene Sukhorukov, founder of the Healthy Positive Lifestyle Network for his interest and effort in interviewing me and sharing this video.
To learn about the Essential Yoga Program – creating Yoga and Essential Oils workshops, please click this link: Essential Yoga Program
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My teacher, friend and colleague Paulette Bodeman shares her story of transformation from scared and shy young adult to bold and impassioned teacher of yoga and meditation.
Paulette is a yoga and meditation teacher, a writer and a life coach. She is also a Reiki Master in the Usui method and is certified in the systems of Anusara Yoga and Integrative Yoga Therapy with a 500 hour RYT Certificate. She has been teaching yoga and meditation for over 15 years. Paulette has studied with meditation masters and Tantric scholars for over 20 years and she has a degree in Transpersonal Psychology. She continues to study and learn, which is what makes her such a great teacher and coach. Paulette is the founder of The Worth System – a program that helps women improve the quality of their lives. She wants every woman to wake up to her worth.
Paulette leads immersions, teacher-trainings, retreats, tele-seminars, plus one-on-on coaching. www.paulettebodeman.com
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One of the reasons I practice yoga is because it reminds me that I can do things – any things – to which I invest mental and physical effort. It is a discipline that can reap great rewards for your whole being. Also, it is an integral part of my own Self-Care.
Headstand is an advanced yoga pose. You don't typically do these in basics or beginner classes, although some teachers will coax you into the pose because with proper instruction, it's just not that hard to do.
The main thing to get over is fear that you will hurt yourself or that you might look "foolish" trying to accomplish a pose you're not ready for, but your mind can set you straight. And the teacher can tell if you're ready. If you're ready physically and mentally, you can do this pose.
There are many benefits to practicing headstand pose. The sanskrit word is Sirsasana. Asana means pose, sirsa refers to the head.
1. Headstand may increase the blood flow to the brain, improve memory and other functions of the cerebrum. Included in the physiological benefits are the drainage of blood and lymph which are held in reserve in the legs. Any inversion, when the legs are held over the heart, helps to move stored fluids into the core for oxygenation, filtration and elimination of metabolic/cellular wastes.
2. Headstand can improve circulation. Because the heart constantly has to pump blood upward to the brain, the headstand gives the heart a rest. While in headstand, de-oxygenated blood is able to flow more easily from the extremities to the heart.
3. Headstand stimulates and provides refreshed blood to the pituitary and hypothalamus glands. These glands are vital to our wellbeing, and are considered the master glands that regulate all other glands in the body (thyroid, pineal, and adrenals).
4. Headstand develops the masculine qualities of will power, sharpness of the brain and clarity of thought. Women need these qualities to carry on their purpose in life which takes some developed muscular and mental strength.
5. Sirsasana reduces anxiety and stress and enhances self-confidence. It's really exciting to come into this pose for the first time. Exhilirating might be a better word.
6. Like backbends, this asana is very stimulating and revitalizing. Headsand stimulates the nervous system, increasing mental power, concentration, clarity, and balance. This pose takes focus.
7. It strengthens the spine, neck, shoulders and arms.
8. Practicing headstands regularly will tone the core muscles as it takes strong abdominal muscles to lift your legs up towards the sky.
9. Stimulates lung tissue, relieves colds and coughs, tonsillitis, bad breath and heaert palpitations.
10. Inverted asanas reverse the action of gravity on the body; instead of everything being pulled towards the feet, the orientation shifts towards the head. Similarly, on the emotional and psychic levels, inverted asanas turn everything upside down, throwing a new light on old patterns of behavior and being. Generally, these practices improve health, reduce anxiety and stress and increase self-confidence. They also increase mental power, concentration and stimulate the chakras.
Here's a bonus benefit! Headstands are fun! I consider this inversion part of my play time on the mat. You can do several different variations, continuously challenging yourself.
It is not recommended to do headstand pose if you have neck or back injuries, extremely high blood pressure, ear and eye problems, if you are menstruating, or have acid reflux, heart palpitations, glaucoma, a detached retina, conjunctivitis, brain disease, brain injury, severe hypotension or hypertension, hiatal hernia or obesity.
Sirsasana is one of the most important asanas in yoga. It revitalizes the entire body and stimulates the mind. It is a centering, calming and soothing pose. When exiting this pose, always enter into Child's pose to reset the neck and spine.
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I've been practicing yoga for 12 years and have not had a steady meditation practice. It's really not for everyone – just like yoga is not for everyone – but I do appreciate the practice and the benefits derived from even the smallest effort. And because I know the mind/body connection is so strong, I believe the better we understand ourselves through practices like meditation and yoga, the healthier and happier we will be.
Today I attended a workshop taught by my friend, teacher and colleague Paulette Bodeman. She is a "Meditation Master" and has studied with world-reknown scholars and Buddhist meditation masters for over 20 years.
I loved her approach to teaching meditation. She totally took the mystery out of it and simplified it for beginners and even regular practitioners. Here were 3 takeaways from our workshop that lasted 2.5 hours this beautiful Saturday afternoon.
1) Meditation has stages. The first stage is stabilizing the body and preparing it to be receptive and ready for quieting the mind. We do a little body scan and use the breath to sweep the body and make room for the sacred space.
The second stage is allowing thoughts to enter and exit without judgement. Here our teacher suggested to be curious to what's entering and whatever comes up, be inquisitive. Ask, "Is this true?". Then provide an answer if you can and let it go. You can allow thoughts to roll by as if on a cloud that is moving swiftly by.
The third stage is the Pause or the Gap between the thoughts and the breath. Within these gaps exists the void of possiblity. The ability to feel silence and a little bit of nothingness.
The fourth stage is Samadhi, or absorption into the Absolute. This is where enlightenment from the divine and infinite space unites the heart and the mind and bliss is found.
2) There are many techniques to practicing meditation. They range from simple breathing exercises, to creative visualization to using mantra and more. We used a few different techniques today to soften the space between the ears. It was very relaxing and the time went very quickly. We did 2 full meditations that were very different and each were about 30 minutes in length. For some, the meditation flew by.
3) There is no right and wrong way to practice meditation. There are many different philosophies and belief systems in the world and we need to be mindful that not every method works well for every person. For example, one method might teach that you should move beyond bodily discomfort or pain while in meditation so your mind can be more in control over your body.
And another would say that it's okay to move your body to be more comfortable. Some people have a real hard time concentrating when dealing with discomfort. I am one of those. It hurts my hips to sit cross legged or in easy pose for any length of time. Therefore, I will often sit on the couch with my legs resting on the couch and feet towards the floor. Or, I might lie down on a bolster and recline during my meditation time.
Another thing I discovered was how vast the study of meditation is and how much information is out on the subject. Plus, research is proving not only the benefits of a regular meditation practice but how meditation literally changes brain matter – something called neuroplasticity. It's astounding and fascinating to know that we can affect change (like alchemy) just by our thinking and actions to make time for controling the fluctuations of the mind.
I really enjoyed this workshop and I will probably attend more. I now realize there is so much to learn and as I continue to teach yoga through the years, I can pass this on to my students as well.
So you're coming to Arizona for the Super Bowl in 2015? Or maybe you're already here! I recognize it's the 11th hour for visitors, but I'm attempting to help you anyway!
Welcome to the Grand Canyon State! If you've been here before, you probably know what to expect and have your favorite places to visit.
If this is your first time, I hope to help you have a blissful stay.
It's DRY here. Make sure you drink a lot of water.
Bandera has THE best cornbread, roasted chicken, grilled artichokes, Ceasar's salad and martinis. Also, the service is outstanding. Their entrees are delicious. You just can't go wrong here. There are burgers, fish, ribs and more. Reservations recommended!
This is an internationally acclaimed restaurant which specializes in farm to table small plates and a few really good main dishes. The wine is from Arizona. Reservations are definitely needed in advance, so call now!
Z' Tejas – 3 locations, 2 in Scottsdale, 1 in Chandler
This is my all time favorite happy hour place. The Tejas Trio is one of my favorites and their margaritas are awesome – especially the Chambourd margaritas.
There's enough variety in this studio to please almost anyone and the focus is on creating a healing experience with therapeutic alignment. Anusara is a favorite style here but there are also flow, yin and restorative classes. This studio is warm and inviting and the teachers are highly qualified, excellent instructors.
If you're in the mood to chill, this is the studio for you. Classes are more subdued and centered on mindfulness versus super active yoga, but there is variety here too and it's a great place to get a little Zen.
This studio is really well established and has so much to offer. Their teachers are excellent and have been offering teacher training for many years. If you're in that area with friends or family, this is a good choice.
Located in the norther section of the metro city on Central, Urban Yoga is a very cool and eclectic studio. There are a lot of great teachers there and the offerings are varied and satisfying. Try the Gong class with Danielle. It's divine!
Pinnacle Peak I've never actually hiked this but I hear it's beautiful and fairly easy. You can always go as far as you want and turn around.
Gateway This hike is located in North Scottsdale off of Thompson Peak Parkway. There are several different trails from a very easy walk to intense. You choose. There are maps and information at the beginning of the trail heads.
Shopping
Fashion Square – Downtown Scottsdale on Camelback and Scottsdale Rd.
I wouldn't dare go into the hotels and resorts here because there are too many good ones to name; however, if you happen to read this and you happen to be staying at the Westin Kierland Resort and Spa in Scottsdale, come by the Agave Spa and say hello! I teach yoga there 3 mornings a week and would love to see you.
If you aren't coming for the Super Bowl, but you will be coming to Arizona in the future, place this into your travel folder and save for your upcoming trip!
If you know someone who is in Arizong right now or on their way, SHARE this article with them!
When you are feeling tired, the last thing you probably think about doing is exercising. However, exercising can actually increase your energy levels. Walking is a very simple and powerful way to stimulate energy production at the cellular level. The mitochondria are known as the powerhouses of the cell, and aerobic exercise increases energy production. Most people find that an early morning walk or a walk during a lunch break gives them a boost of mental clarity. A late evening walk, perhaps, helps to calm and regulate energy. There are many technical devices that can help you track and calculate your walking throughout the day. Having these visual tools not only helps you get moving, but also motivates you to have walking goals!
If you practice yoga, you know this is one of the most recognized poses. Downward facing dog is a forward bend and inversion stretch in which your palms and feet touch the floor and hips are shifted toward the ceiling. This position is excellent for helping to stretch the back, hips, arms and legs. It helps to relieve any muscle tension and to move blood and oxygen throughout the body. The easiest way to perform this stretch is to get into a kneeling position with palms touching the floor. The palms should be beneath the shoulders and the knees beneath the hips. Next, stretch the hips towards the ceiling, making a V-shape with your body. Move the chest toward the knees and make the feet flat on the floor. Now you are in downward facing dog, and hold this pose for 30-60 seconds. You can repeat this stretch as needed throughout the day, and you will notice your energy, productivity and muscle tension improve!
Dr. Linda Khoshaba received her Doctorate from Southwest College of Naturopathic Medicine. Her main areas of focus include women's health, pediatric medicine, diabetes management, and prolotherapy. She completed her Master's Degree in Health Promotion and Public Health where she focused mainly on patient self management of Type 2 Diabetes Mellitus. She attended the University of Western Ontario, Canada where she was awarded an Honors Degree in Health Sciences. 
