Featured Tonics of the Month for January: Flu Away and Immune Boost

What better time to introduce two of our newest tonics, Flu Away and Immune Boost! These featured tonics are 10% off during the month of January. Please feel free to contact any Maya Abdominal Therapy practitioner at any of our CNY Healing Arts locations for further information. Contact information here.

Flu Away tonic is used for the flu, colds, minor infections, sore throats, and sinus congestion. It has also been shown to combat athletes foot and other types of skin fungus.

The main herb in this tonic is Jackass Bitters which has been used for hundreds of years as an anti-viral and anti-fungal herb. The other two ingredients include garlic and cayenne pepper. This is a very powerful acting anti-flu remedy with a number of testimonials from around the world. It may be too strong for younger children but older children and adults can hide the taste in juice. There are no known side effects and infants under the age of one should not take this tonic.

Immune Boost tonic is used for recent exposure to viral conditions, onset of acute illness or infections, early stages of Lyme Disease, and physical exhaustion. It has also benefited individuals going through chemotherapy.

The properties of these herbs stimulate the immune system, are anit-viral and anti-septic. Chemotherapy clients have reported that they are less tired during treatments when taking the Immune Boost.

There are a number of contraindications including pregnancy, autoimmune diseases such as Lupus, Rheumatoid Arthritis, Reynaud’s, Sclerodoma, Shogren’s and Multiple Sclerosis. Again, infants under the age of one should not take this tonic.

Click here to learn about all of our Rainforest Remedy Tonics.

The Health Benefits of Agnistambhasana (Fire Log Pose)

When translated from Sanskrit to English, Agnistambhasana breaks up into three words: “Angi” means fire, “stambha” means statue, and “asana” means pose. It may be a mouthful, but with descriptors like fire and statue, this translation alone should hint at the nature of this posture. Agnistambhasana, as with many asanas, is all about feeling the burn… in your hips in this case.

Remember, breathing techniques are utterly essential while doing Fire Log. Also, be sure to maximize your experience by keeping your thoughts open and encouraging. Steady breathing combined with an open mind can offer you an overwhelming sense of certainty and prowess when in correct position. If you would like to practice this pose with the guidance of a licensed yoga practitioner, check out our yoga class schedule for each branch of CNY Healing Arts.

Getting into Fire Log Pose:
Begin in a seated position with your legs straight out in front of you. Now, bend your knees and bring your legs in one at a time, stacking one on top of the other. Ideally, the hip, knee, and ankle of each leg should form a ninety-degree angle, opening towards you.

If this is too strenuous on your knees, hips, or back, you can still achieve an opening in your hips by widening the space between your legs and taking the foot of whichever leg is on top to the inside of the knee of the lower leg. For an even simpler version of Fire Log, simply bend at the knees and cross your ankles.

Inhale and lengthen your spine from the tailbone to the crown of your head. Exhale and bring your chest towards the floor. Lay your hands on the floor in front of your shins. Hold for at least one minute. Be sure to continue breathing deep and steady.

To come out of the pose, inhale your torso upright and uncross your legs. Repeat for the same length of time with opposite leg stacked on top. Please be aware that this posture may be dangerous if you have a lower back or knee injury.

Benefits of Fire Log Pose:

• Opens and stretches the hips
• Stretches the groins and buttocks gently
• Stimulates the abdominal organs
• Strengthens legs and calves
• Calms the mind
• Relieves anxiety, tension and stress

Best Exercises for Prenatal Yoga

Remember to always listen to your body when performing any type of yoga. If a particular pose is causing more bad pain then good, do not practice that posture until you have consulted a doctor or licensed yoga practitioner. In fact, we do not recommend that you perform any of these poses beyond your first trimester without consultation.

Join us for a yoga class today – visit our class schedules, separated by location, here.

• Pelvic Tilts: This exercise is a great release for the lower back. Since it does not cause extensive strain to the abdominals, it is an ideal pose for prenatal yoga. If you are not comfortable lying on your back, try your pelvic tilt while standing against a wall.
• Ustrasana (Camel Pose): This is a suitable stretch for the first trimester or two of your pregnancy. As you move into the third stage, we recommend that you instead come into this posture from a seated position. Find a gentle opening in the front of your thighs and chest by placing your hands behind you for support.
• Setu Bandha Sarvangasana (Bridge Pose): A gentle backbend can do a lot of good during pregnancy. This pose can open the chest, stimulate the thyroid, strengthen the spine and keep it flexible!
• Viparita Karani (Legs Up the Wall): This mild inversion is great for swollen ankles. You may try placing your legs in different positions, rather than keeping them straight. Try to take a few deeps breaths with your legs straight, then bend your knees and touch the soles of your feet together, as in Bound Angle. Hold and take a few more deep breaths.  To increase the angle of inversion, place a few folded blankets on the floor where it meets the wall.
• Cat-Cow Stretch: Since this posture requires you to be on all fours, it puts the baby into optimal position. Cat-Cow also increases spinal flexibility and abdominal strength, and helps relieve back pain, a common problem during pregnancy.
• Baddha Konasana (Bound Angle Pose or Cobbler’s Pose): A wonderful hip opener, this sitting pose can be performed freely or with your back against a wall. If you wish to modify it, try the reclined version, Supta Baddha Konasana (Goddess Pose), by supporting the spine with a bolster or folded blankets. To avoid hyperextension of your hips, place support under your knees.
• Virabhadrasana I & II (Warrior I & II): These two poses help improve your balance and strengthen your joints. Being standing poses, they are great for building leg muscle and reducing inflammation and swelling in the knees and ankles. In addition, Warrior I & II can also ease back pain and symptoms of sciatica.
• Utthita Trikonasana (Extended Triangle Pose): Another standing pose, the extended triangle is also useful in reducing the swelling and inflammation that results from pregnancy. In addition, it stretches the groin, hamstrings and hips, and opens up the chest and shoulders.
• Gomukhasana (Cow Face Pose): In order to extend the spine properly, your pelvis should be square and your sit bones even throughout this stretch. If you have constant neck or shoulder problems, do not perform Cow Face unless cleared by a doctor. This pose helps build muscles of the upper back and relieve discomfort from the additional weight in your breasts. If you are not able to hook your fingers together, modify this pose by holding a strap between your hands.
• Ardha Chandrasana (Half Moon Pose): Half Moon will help you maintain balance and clarity as your body goes through some rather dramatic changes. Plus, it will help strengthen the ankles and thighs to support the extra weight of your growing baby. If you feel unsteady, this pose should be performed with the help of a wall or block.
• Squatting: Daily squatting can strengthen your upper legs as well as relax and open the pelvis, conditioning it for childbirth. If this exercise becomes too difficult as your baby grows, we recommend that you use blocks or several, stacked books on which to rest your bottom.
• Eka Pada Rajakapotasana (One-Legged Pigeon Pose): This asana is a remarkable hip opener, making room to expand the chest and shoulders as well. The sequence of Downward Facing Dog to One-Legged Pigeon allows an optimal stretch to your groin, thighs and back. Make liberal use of props during this pose to keep from pulling anything.
• Vrksasana (Tree Pose): The most significant prenatal benefit of Vrksasana is its ability to improve one’s sense of balance. Moreover, it can strengthen your joints, reduce flat feet, and stretch the groin and inner thighs. If you feel unsteady, perform this pose initially with your back braced against a wall.

The Benefits of Prenatal Yoga

Whether you are new to yoga or are already an experienced yoga practitioner, you can enjoy the benefits of prenatal yoga before, during and after labor. By attending a prenatal yoga class, you are becoming a part of something similar to a community. You will meet other pregnant women who are on the same journey and experiencing the same feelings as you. More importantly, you will be doing good by your baby-to-be.

As you and your pals progress through pregnancy, your instructor will alter your yoga routine to best fit your needs. As you may already know, your pregnancy is divided into trimesters, lasting three months each. A positive, supportive environment, such as a prenatal yoga class offers, can really help you stay on a healthy emotional track throughout all the different stages of pregnancy by keeping you fit and giving you a regular motivational boost.

Join us for a yoga class today – visit our class schedules, separated by location, here.

Benefits of Prenatal Yoga:

• Keeps you limber
• Tones your muscles and keeps them strong
• Minimizes water retention, which helps to reduce swelling, especially in the legs, ankles and hands
• Prevents insomnia
• Eases back pain or discomfort
• Encourages proper posture, providing optimum internal space for your growing baby
• Improves balance
• Develops a sense of inner focus and peace
• Increases circulation
• Helps control weight gain
• Alleviates mood swings
• Trains you to stay calm
• Reduces overall stress level
• Helps your body deal with stress by lowering heart and breathing rates
• Lowers blood pressure
• Promotes mind and body awareness
• Develops concentration and focus
• Helps pregnant women adapt gracefully to physical changes
• Decreases constipation and fatigue

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Yoga Poses – Benefits and How to Get into the Pose

The Health Benefits of Bhujangasana (Cobra Pose)

Stressed out? Sick of that stiff, achy back? Our staff at CNY Healing Arts encourages you to give this asana a try. Bhujangasana, pronounced boo-jang-GAHS-anna, can be significantly useful at relieving discomfort in the muscles of the back, neck and abdomen. Furthermore, a little time spent in cobra pose can go a long way towards alleviating stress, anxiety and even depression. The best part: it’s free!

In Sanskrit, “bhujanga” means serpent or snake and “asana” means pose; hence the English, cobra pose. This invigorating backbend was named such because Bhujangasana reflects the posture of a cobra that has its hood raised. If you would like to practice this pose with the aid a qualified yoga instructor, click here to check out the yoga class schedule for each of our centers, located in Syracuse, Rochester and Albany.

Getting into Cobra Pose:
Start by lying flat on your stomach on a comfortable, level surface, preferably a yoga mat. Make sure your feet are together with the tops of them against the floor. Spread your hands on the floor under your shoulders and hug your elbows against your rib cage. Close your eyes and inhale slowly, deeply. Feel the stability in your pelvis, thighs and tops of your feet. Imagine them rooted to the ground throughout Bhujangasana. Exhale gradually before opening your eyes. Continue breathing slow and deep.

As you inhale, steadily straighten your arms and lift your chest from the floor. Be mindful as you extend your arms. Do not fully straighten them if this feels uncomfortable. Rather, extend through and deepen your stretch to create a graceful, even arc in your back. Use the stretch in your legs and back, instead of exerting yourself to gain height and risk overarching the spine. Press your tailbone toward your pubis and lift your pubis toward your navel, narrowing your hips. Keep your shoulders broad, but relaxed, with the blades low on your back.

Lift from the top of your sternum, but avoid pushing the front of your ribs forward. Rather, puff your side ribs forward and keep your lower back relaxed. Try to distribute the stretch evenly along your spine. Breathe calmly and hold here for 5 to 10 breaths. As you exhale, gently release your body back to the floor.

Benefits of Cobra Pose:

• Stretches muscles in the shoulders, chest and abdominals
• Decreases stiffness of the lower back
• Strengthens the arms and shoulders
• Increases flexibility
• Improves menstrual irregularities
• Elevates mood
• Firms and tones the buttocks
• Invigorates the heart
• Stimulates organs in the abdomen, like the kidneys
• Relieves stress and fatigue
• Opens the chest and helps to clear the passages of the heart and lungs
• Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
• Improves digestion
• Strengthens the spine
• Soothes sciatica
• Helps to ease symptoms of asthma

8 Best Ways to Meditate

When meditating, try to focus your mind on a particular part of the body. Notice how the blood flow to that part rises. You will feel that part of the body get warmer as cells begin to receive more oxygen and other nutrients in abundance. In addition, meditation enhances the immune system. Research has revealed that it improves and increases the activity of ‘natural-killer cells’, which help the body combat infections like HIV, as well as cancer.

Furthermore, every person is different. When you go to meditate, you may find that one type of meditation works for you and the other does not. From concentrated breathing to active meditation, there is something for everyone. Read about the different types of meditation below, which are arranged in no particular order, and figure out which one is right for you.

Types of Meditation:

• Breathing Meditation – this type of meditation focuses on your breathing. Start by finding a quiet place, somewhere where you can concentrate. Assume a comfortable, sitting position, making sure to keep the spine straight. Close your eyes and place your hand on your abdomen so you can feel the breathing process. Exhale all of the air out of your lungs. Inhale as slowly as possible through your nose, until you can no longer breathe in. Hold for a second or two. Now, exhale as slowly as possible from your mouth, until you can no longer breathe out. Hold for a second or two and repeat the process. Do this 20 times, or until you feel relaxed. Focus entirely on your breathing and nothing else throughout this exercise.
• Walking Meditation – start by planning out your walk. It should be at least 20 minutes in length. As you’re walking, take note of everything; the sound of the birds chirping or the wind blowing through the trees. Feel the earth beneath your feet and smell the aroma of nature. These sensatory exercises will help keep you in touch with nature and with yourself. Also, make sure to look around. We often look at our feet when we walk, but that is no good for meditation. Keep your head up and your pace steady.
• Guided Meditation – this is usually performed with the help of a CD, DVD, or downloadable audio file. Your instructor will lead you through a number of exercises that will help you release muscle tension and achieve a higher level of relaxation. This type of meditation is great for beginners who may not know how to meditate on their own.
• Mantra Meditation – a mantra is a word or phrase you can repeat to yourself during meditation. It can be spoken aloud as you exhale, chanted, or thought silently. Your mantra should be a positive thought like “I am strong” or “I feel at home.” It can also be a single word like “hush” or “calm.” Be sure not to rush your mantra. If you are saying your mantra silently in your head, break it up. Think “I am” on the inhale, “strong” on the exhale. Absorb your mantra, slowly and calmly.
• Binaural Beats Meditation – Playing a different sound in each ear creates a binaural beat. The interference pattern between the slightly different frequencies creates the illusion of a beat. Your brain will try to figure out the difference in the tones, which brings about a meditative state. You can buy this type of meditation on CD or as a downloadable file. It usually last from 30 to 60 minutes. Binaural beats meditation is great for beginners!
• Mindfulness Meditation – this type of meditation involves a great level of acceptance. It is performed the same way as breathing meditation, except you are not required to focus all of your thoughts on breathing. Rather, be aware of your breathing and use it as your anchor. The key is to keep your mind in the present, forgetting the past and the future. Don’t suppress you’re thoughts, no matter how insignificant. Rather, identify each thought as it crosses your mind, whether it is a worry, fear, or hope. Remember not to judge or be hard on yourself if your mind wanders. Stay calm and collected.
• Active Meditation – most people practice active meditation on a daily basis and don’t even know it. It happens when you stop thinking about everything that going on around you and focus on what you are doing in that moment. You are “in the zone.” Examples of active meditation include painting, drawing, journaling, Yoga, gardening, fixing a car, crocheting, brushing your dog… pretty much anything!
• Spiritual Meditation – whatever God, universe, or higher form you adhere to, spiritual meditation involves connecting with that belief. Try praying or just listening to your deity. Praying in itself is a form of meditation used all around the world. It can help you seek guidance and establish a deep sense of self-awareness.

The Health Benefits of Padmasana (Lotus Pose)

CNY Healing Arts encourages you to put this pose to the test. While the concept of Padmasana may seem simple, it is considered an intermediate to advanced pose and may not be comfortable for beginners. In basic terms, Lotus Pose is sitting cross-legged with the spine vertically straight, making it ideal for meditation and concentration.

The religious correlation between Padmasana and Buddhism is rather significant. In Sanskrit, Padmasana is derived from the words padma (meaning lotus) and sana (meaning seat or throne). Interestingly, the lotus, a sacred aquatic plant, is one of the Eight Auspicious Symbols and one of Buddhism’s most recognized motifs. Every important Buddhist diety is pictured either sitting on a lotus or holding one in their hand. Buddha himself has even been shown standing with each foot on a separate lotus. Traditional Hindu texts claim that Padmasana destroys all disease and awakens kundalini (a dormant energy residing at the base of the spine that can be awakened through meditation and yoga).

Getting into Lotus Pose:
With palms down, sit on the floor with legs stretched straight out in front of you. Bend the right knee and bring the lower leg up into a cradle. The outer side of the foot should settle in the crook of the left elbow, while the knee should settle in the crook of the right elbow. Clasp hands outside the shin and hold this posture for a few moments.

To lengthen the spine, lift the front torso towards the inner right leg, but try not to round the lower back. Explore the full range of motion of the hip joint by gently rocking the leg back and forth. Repeat this process with the opposite leg.
Come back to sitting with the legs stretched out in front of you. Now, bend the right knee and bring the right ankle to the left hip crease, allowing the right foot to face upwards. Settle the foot into the hip crease. Repeat this process with the left leg and right hip crease.

Remember not to cross your legs the same way every time your try this pose. Make sure to alternate bringing your right and left legs in first. If you are a novice at yoga, try coming into half lotus before attempting full lotus, this means only coming into one side of the pose at a time. Consistent practice of this pose throughout pregnancy is said to help ease the pains of childbirth.

Benefits of Lotus Pose:

• Opens up the hips
• Stretches the ankles and knees
• Calms the brain
• Increases awareness and attentiveness
• Keeps the spine straight
• Helps develop good posture
• Eases menstrual discomfort and sciatica
• Helps keeps joints and ligaments flexible
• Stimulates the spine, pelvis, abdomen, and bladder
• Restores energy levels

Click here to view our yoga class schedules at all locations: Syracuse, Albany and Rochester.

Meditation: Healing for the Body & Mind

Meditation is a means of transforming the mind. It helps create a temporary state where mind and physical body are on the back burner. While in this state, one’s inner self is able to come into full focus. This self-awareness allows the individual to maximize focus and the healing powers of meditation.

The physiological effects of meditation can even permit total healing of the mind.  During meditation, serotonin production can increase, influencing one’s mood and behavior.  Low levels of serotonin are related to depression, insomnia, migraines, and even obesity.

Taking a step back in history, it is said that Siddhartha Gautama, more popularly know as The Buddha, achieved enlightenment while meditating under a Bodhi Tree. Hereafter, he returned to the world, founded Buddhism, and began teaching the monastic way of life.

Today this ancient form of art and science is widely recognized as medicinal by doctors and healers alike. There is no denying it; the effects of concentrated thought, or lack of thought, are both real and scientifically proven. With a daily practice of meditation, you can be on your way to restoring calm and inner peace to your life.

Health Benefits of Meditation:
Daily meditation, no matter what kind, can improve your health in both body and mind, as well as provide balance to your life. While stress relief remains the primary benefit, the effects of reducing stress levels are near endless. We at CNY Healing Arts encourage you to make meditation your daily practice and experience these improvements in your health firsthand. When performed correctly, meditation can:

• Reduce blood pressure
• Increase blood flow and slow heart rate
• Lower metabolism
• Treat mild hypertension
• Enhance the immune system
• Aid in post-operative healing
• Improve chronic diseases like arthritis, allergies, etc.
• Increase exercise tolerance in heart patients
• Helps reduce tissue damage from free radicals
• Reduce symptoms from PMS
• Improve anti-social tendencies
• Treat respiratory disorders
• Lower cholesterol levels
• Calm the brain
• Strengthen connections between different regions of the brain
• Relieve pain and stress
• Boost self-confidence and self-image
• Develop total brain functioning
• Resolve deep fears and phobias
• Decrease the negative effects of stress, anxiety and mild depression
• Open creative gateways
• Increase attention span and concentration
• Develop a healthy, innovative, peaceful individual

Links:
Meditation tips for beginners
10 Best Ways to Meditate
The Transcendental Meditation Program
Guide to the Internet’s Best Meditation Podcasts