The Health Benefits of Dandasana (Staff Pose or Stick Pose)

We here at CNY Healing Arts Center are proud to present you with Dandasana, the foundation of all seated Yoga poses. Although often used as a resting or preparatory pose, Staff pose holds real benefits for your body and mind. When performed correctly, Dandasana strengthens all major core muscles, improves posture, and increases stamina! Trust us, this is one of those poses that looks simple at first glance, but can really kick your butt if you follow the instructions below. We utilize this pose daily as well as in our Yoga practices. We offer classes at our centers in Syracuse, Rochester, and Albany. To attend a class, click here to check out our current class schedule.

Getting into Staff Pose:
Roll out a mat and sit on it, or take a spot on the ground. Extend your legs straight out in front of your body with your thighs as flat on the floor as possible. If it is difficult to keep your spine stacked vertically, try sitting with your back against a wall for straight posture. The sacrum and the shoulder blades should touch the wall, but not the lower back or back of the head. If your head is touching the wall, you are slouching!

Use your hands to pull the flesh of your buttocks back and out of the way of your sitting bones so you can sit more directly on them. To make this posture more comfortable, you may fold a blanket under yourself or sit on a piled carpet. Rest your arms alongside the body with palms on the floor. Warm up your leg muscles by pressing your heels into the floor, but avoid locking your knees. Firm the thighs and rotate them gently towards each other, keeping the feet flexed.

Gradually lift your chest and drop your shoulder blades down towards your back. Inhale slowly throughout this entire process and keep your chin at a slightly lowered position. Imagine your spine as the “staff” in this pose, rooted firmly in the earth. Do not flex your abdominal muscles, but make a conscious effort to pin your thighs down. Hold this position for a minute or two.

The Benefits of Staff Pose:

• Helps improve posture
• Strengthens back muscles
• Lengthens and stretches the spine
• May help to relieve complications related to the reproductive organs
• Stretches shoulders and chest
• Nourishes your body’s resistance to back and hip injuries
• Helps to calm brain cells
• May improve functionality of the digestive organs
• Creates body awareness
• Helps improve alignment of body
• Provides a mild stretch for hamstrings

The Natural Medicine Cabinet: Preparing for Cold and Flu Season

As the days grow shorter and colder many of us often find ourselves surrounded by potential exposure to colds and flu. There are many things that we can do to prevent getting sick and there are many things that we can do to shorten the length of an illness and provide symptom relief once a pesky cold has taken up residence in our bodies.

• Water – For prevention of illness, keeping hydrated is a must. Drinking sufficient water allows for the proper flow and function of your primary elimination pathways. Oftentimes, increasing fluids helps to ease constipation and allow toxins to move out through your digestive tract. Sweating, vomiting and diarrhea can all be present with illness and this can easily lead to dehydration. When dehydrated, our bodies are impaired and will have greater difficulty winning the fight against an illness and then repairing and returning to a feeling of “normal” after the acute stage of illness passes.
• Probiotics – Probiotics are the healthy bacteria that live in your digestive tract. Their presence allows for better digestion and they play an important role in immunity. In fact, studies have shown that those taking therapeutic doses of probiotics experience at least 50% fewer colds and the duration of illness, when it occurs, is less. There are many different strains of probiotics. And, probiotics are found in foods such as yogurt and kefir. But, supplementing with a multi-strain probiotic (meaning something that contains more than just acidophilus) at this time of year can only be a benefit. There are a great many choices available now for probiotics and some do need to be kept refrigerated to ensure the presence of live bacteria. However, these days there are many that do not require refrigeration so check labels carefully to make sure that it is kept in the fridge if needed to ensure proper potency. Additionally, if we do find ourselves sick and antibiotics are taken, we can use probiotics to lessen the side-effects of the antibiotics, re-establish healthy intestinal flora and make sure yeast infections do not occur. I often recommend at least doubling the therapeutic dose (what it says to take on the bottle) during your course of antibiotics and for two weeks after finishing taking them. Once feeling well, it is appropriate to lower the dose back to therapeutic levels.
• Vitamin D3 – This vitamin has been getting a lot of press lately for many reasons. We actually do produce our own D3. It is called the sunshine vitamin because we make it when our bodies are exposed to sunlight. However, it is felt that we do not produce adequate amounts, particularly during fall and winter when there is more darkness than daylight. D3 is also essential for proper assimilation of dietary calcium. Its role in immunity has been studied in both adults and children. Vitamin D3 seems to have a particularly positive effect in the prevention and treatment of respiratory illnesses. For the winter months, 5000 IU daily is recommended for adults and children can take between 1000 and 2000 IU daily. Of course, Vitamin D levels can be checked by blood test and your doctor may recommend a different dosage. If levels are low, it will often take 5 or 6 months for improvements to be seen in blood work.
• Plenty of rest – Because we live highly stressful lives, often the only times our bodies are able to repair and regenerate is while we sleep. So, it is particularly important that we get adequate rest this time of year. And, if we do find ourselves sick, taking a day or two off and spending more time on the couch or in bed will allow our bodies the ability to regenerate and have us feeling better more quickly.
• Keep the sugar intake low – With the holidays upon us, one of the most difficult things to avoid this time of year is sugar. But, sugar has been shown to significantly reduce our immunity for up to 8 hours after its consumption. Of course, enjoy your holidays and indulge in moderation. But, if you feel a cold coming on, it is probably best to avoid sugar for the duration of the illness.
• Herbs – There are a great many herbs that can help to prevent illness or assist in shortening the duration of illness. One formula, carried at all CNY Healing locations, called Yin Qiao San, is a staple among acupuncturists during cold and flu season. We use this formula at the first signs of cold and flu to stop the illness before it starts or to greatly shorten the duration of the illness. Yin Qiao San treats the sore throats, headaches, body aches and fevers often seen with colds or with the flu. It is advised to consult with a properly trained herbalist before taking this formula as in some people it can cause digestive upset and it is best not to use it if pregnant or trying to become pregnant.
• Acupuncture and Massage – Acupuncture and massage can both be used for prevention of illness. By keeping lymph and blood circulating properly and by keeping your energy in balance your body will less likely be affected when presented by a potential infection. Additionally, acupuncture can be used to help alleviate symptoms of colds and flu by helping with headaches, sinus congestion, sore throats, digestive upset, etc. Acupuncture and massage sessions are offered seven days a week in most CNY Healing Arts locations and convenient evening hours are also available.
• Exercise – Keeping your body moving with exercise is also important this time of year for many reasons. With shorter days, many of us want to hibernate and with this we often see a drop in energy. Exercise will keep energy levels up during the day and improve quality of sleep at night. The better we are able to sleep, the stronger our bodies will be and better able to fight infections. Also, regular exercise keeps lymph and energy circulating and improves bowel function, thus we are better able to excrete pathogens once they show up in our systems. Yoga is a great way to gently improve energy levels and circulation and its stress relieving properties often allow for better sleep. CNY Healing Arts offers many yoga classes at an array of times to fit within your schedule.

While most of us dread getting colds or the flu this time of year it is important to remember that there are a great many options for prevention and for easing symptoms and shortening the duration of an illness. And, the staff at CNY Healing Arts is always available to answer any questions you might have regarding your particular health needs.

Kari Gardner, L.Ac.
CNY Healing Arts, Syracuse
315.671.5755
E-mail me at kgardner@cnyhealingarts.com

Featured Tonic of the Month for December: Male Tonic

Male Tonic is an herbal formula that helps to prevent swelling of the prostate.   Man vine, its main ingredient, is a muscle relaxant that improves the flow of fluid to the prostate muscle.   This particular tonic can help with many issues seen in males including erectile dysfunction, impotency, benign prostatic hyperplasia, kidney or bladder infection, dysuria, prostatitis (not acute or infectious), and peyronie’s disease.

The tonic is anti-septic to the urinary tract and removes mucous from the kidney and bladder and reduces chronic urinary tract infections.  It also helps to clear the prostate of accumulated debris and relieve prostate swelling.

The few contraindications with this tonic include that it may react with cortisone or Cortisol products, erectile dysfunction medications and anti-depressants.  In some cases of hyperacidity, the urine may become darker and have a stronger odor.  This is showing that detoxification is working and this will disappear within days.

Male Tonic is our featured tonic and is 10% off during the month of December.  Please feel free to contact any Maya Abdominal Therapy practitioner at any of our CNY Healing Arts locations for further information. Click here to contact us.

Buy 2 Get 1 Free Holiday Deal is Back!!

We are pleased to announce that this holiday season our Buy 2 Get 1 Free deal is back. We have so many clients that enjoy taking advantage of this special that we have brought it back to life for the holidays. Below are our specials this holiday season:

Buy 2 Get 1 Free:

This package deal will be offered starting Black Friday (11/26/2010) and ending January, 7, 2011.
It can be used for any combination of services including massage, acupuncture, classic facial, Reiki or a private yoga session!! (not all of these services are offered at all locations)
This is a limited time offer so be sure to take advantage of these savings while they last!

Gift Card Special:

November 1st through December 31st you will receive a $20 coupon with the purchase of any $100 Gift Card.

These specials are not to be used with other discounts or specials.

Holiday Hours of Operation: Thanksgiving, Christmas, New Years

We hope you all have a joyous Holiday Season and wanted to share our hours of operation for this time of year. All of our locations will be closed on the dates below. Please contact us if you have any questions: Syracuse – 315.671.5755, Latham – 518.724.5750, Rochester – 585.244.1280.

• November 25th, 2010
• December 24th, 2010
• December 25th, 2010
• December 31st, 2010
• January 1st, 2011

Massage: Healing Through Touch

Throughout history, physicians and healers from all cultures and backgrounds have utilized the healing and restorative effects of massage in their medicinal practices. In modern day, massage therapists work alongside doctors as an integral part of the health care team. Countries such as Germany, China, and Japan either cover massage therapy with national health insurance or have massage wards in their hospitals. In the United States, the medicinal use of massage began to decline in the early part of the 20th century as pharmaceutical, technological, and surgical medicine began rapidly evolving.

Alas! We must not forget all that massage therapy has to offer! There are numerous varieties and techniques of massage that focus on relieving different pains and discomforts. For example, techniques such as deep tissue massage can alleviate chronic muscle pain and significantly reduce inflammation from arthritis. In addition, an aromatherapy massage can improve circulation, help heal wounds, detoxify the skin, and encourage relaxation. A plethora of scientific studies have shown that the effects of a good massage go much deeper than the skin. A massage can be invigorating or sedating, depending which type you receive.

Whatever benefit you are looking to obtain from a massage, we hope you will give CNY Healing Arts the opportunity to provide it to you. Click here to contact the location nearest to you and schedule a massage session today. See below the many benefits you can enjoy!

Benefits of Massage Therapy:

• Improves circulation of blood
• Increase of blood flow to stiff and aching muscles
• Greater ease of movement
• Increases flexibility and range of motion
• Unblocks stagnant life energy and opens the body
• Alleviates discomfort during pregnancy
• Improves general tone
• Reduces muscle spasms
• Creates body awareness
• Relieves mental and physical fatigue
• Triggers the body’s natural release of pain-killing endorphins
• Improves circulation of lymphatic fluid
• Releases toxins
• Strengthens immune system
• Releases tension
• Reduces stress and anxiety, promotes relaxation: helps decrease blood pressure and heart rate
• Increases energy and motivation
• Helps alleviate joint pain
• Stimulates internal organs
• Helps speed up healing from strained muscles and pulled ligaments
• Reduces swelling
• Reduces formation of excessive scar tissue
• Assists with healing of wounds
• Aids rehabilitation
• Improve posture
• Helps relieve tension-related headaches and eye-strain

The Health Benefits of Balasana (Child’s Pose)

The staff at CNY Healing Arts Center invites you to try out this most calming and restorative of yoga poses. Balasana, also known as child’s pose, is a resting pose practiced in the fetal position. The name is derived from the Sanskrit words “bala” and “asana”, which translate to “child” and “pose” respectively. Its main anatomical focus is the thighs, although it is useful in relieving back, shoulder, neck, and hip strain. If performed with an open mind, the full-body, gravitational pull of Balasana is sure to induce users with a great sense of physical, mental and emotional relief. Looking to try out this pose with an instructor? We offer yoga classes at all of our locations. Click here to view our current class schedule per location (Albany, Syracuse, Rochester).

Getting Into Child’s Pose:
Begin by kneeling on a yoga mat or the floor. Bring your knees together and your buttocks to your feet. Exhale and slowly rest your torso over your thighs so that your forehead touches the mat.

For active child’s pose, lift your buttocks slightly and stretch your arms over your head. Place your palms on the floor and reach your arms until you feel your shoulder blades stretching across your back. Sit back down on your heels without changing the position of your arms. Feel your torso lengthening. For a more passive version, let your arms rest palms up at your sides. Feel the stretch in your spine. Close your eyes, steady your breathing and allow a deeper level of relaxation. Alternate between these two versions of Balasana if you like.
Breath control is a significant element of child’s pose. Since breathing is usually an involuntary action, not a conscious choice, Balasana allows us an opportunity to breathe fully into the back of the torso. Imagine your spine lengthening and widening with each inhalation. As you exhale, fall deeper into relaxation, allowing the stretch to release a little more tension with each breath. Focus on your breathing to help increase concentration and shut out distractions.

The goal is to have your forehead touching the ground in front of you while your buttocks remains in contact with your heels. If you find it strenuous to sit on your heels throughout this posture, modify it by placing a thickly folded blanket between the backs of your thighs and your calves.

Avoid child’s pose if you have diarrhea or are pregnant. Do not perform Balasana if you have had a knee injury, unless you are under the supervision of an experienced teacher. If you are pregnant, have had hip surgery, or suffer from acid reflux, you can practice this pose with a slight modification. Instead of bringing your knees together, touch your big toes and keep your knees at least hip distance apart. This will allow room for your big belly, lessen the strain on your hips, and avoid putting unnecessary pressure on the stomach, which can aggravate heartburn.

The Benefits of Child’s Pose:

• Releases tension in the back, shoulders and chest
• Recommended if you have dizziness or fatigue
• Helps alleviate stress and anxiety
• Flexes the body’s internal organs and keeps them supple
• It lengthens and stretches the spine
• Relieves neck and lower back pain when performed with the head and torso supported
• It gently stretches the hips, thighs and ankles
• Normalizes circulation throughout the body
• It stretches muscles, tendons and ligaments in the knee
• Calms the mind and body
• Encourages strong and steady breathing