Suggested Yoga Reading

Written by Kim Fischer, below is a recent article taken from her blog, Lotus Life Yoga. Kim is a certified yoga instructor at our Syracuse CNY Healing Arts Center.

A student just emailed me asking for my recommendations on good yoga books. What a wonderful question! I immediately ran upstairs to my attic, and dove eagerly into my bookcase filled with yoga texts to find my favorites. There are so many great authors, yogis, and books that I can’t possibly list them all, but here’s a few to get you started. This list will give you a great understanding of yoga through the eyes of others. Just keep in mind, that nothing replaces the knowledge gained while being on the mat. Namaste.

• A Path with Heart by Jack Kornfield

• The Tree of Yoga by B.K.S. Iyengar

• Light on Yoga by B.K.S. Iyengar

• The Shambala Guide to Yoga by Georg Feuerstein

• Autobiography of a Yogi by Paramhansa Yogananda

Hope you enjoy!
Health & Happiness,
Kim

The Health Benefits of Salamba Sirsasana (Supported Headstand Pose)

            The benefits are practically endless with this one. We at CNY Healing Arts urge you to read up on Salamba Sirsasana! Whether your practice it against a wall or alone, if you practice it regularly, you are bound to literally turn your world upside down (and reap the rewards of it). A little peace of mind: if you are in correct alignment, the center of your foot arches should align over the center of your pelvis, which should both align over the crown of your head.

Getting Into Supported Headstand Pose:

            Begin by padding your head and forearms with a sticky mat or folded blanket. Come to your hands and knees with wrists underneath shoulder and knees underneath hips. Bring your elbows to the floor and keep them shoulder-width apart.

            Interlace your fingers, roll your upper arms outward a bit, and actively press your inner wrists to the floor. Then, place the crown of your head on the floor. Cup the back of your head with your hands laced, keeping your arms in position.

            Bring your hips upward as if your lower half were in Downward Dog. Walk your feet closer to your elbows, heels elevated, until your hips are over your shoulders. Firm your shoulder blades against your back and toward your tailbone in order to keep the torso elongated and protect your neck and head.

            Now, exhale and lift both feet away from the floor at the same time (even if you need to bend your knees a bit and hop lightly off the floor). As you straighten your spine, firm your tailbone against the back of your pelvis. Rotate the thigh bones slightly inward and reach up through the balls of your feet.

Press your forearms down strongly to avoid supporting your weight with your neck and head. Keep the weight balanced evenly between on your two arms. If you came up with knees bent, straighten them now.

If you are just beginning to practice Salamba Sirsasana, stay in pose for 10 seconds. Come down exhaling, keeping your shoulder blades firm. Touch both feet to the floor at the same time. If you plan on practicing this posture often, add 5 to 10 seconds onto your stay each time you are in Supported Headstand. Once you are able to stay for 3 minutes, continue at that stay length for the next 7-15 times you practice this pose. Then, begin your steady increase until you reach a stay of 5 minutes.

Benefits of Supported Headstand Pose:

• Stimulates pituitary and pineal glands, which aid growth and the production of sex hormones
• Strengthens the spine, neck, shoulders, and arms
• Tones the legs and abdominals
• Relieves a buildup of fluid in the legs and feet
• Allows a healthy, pure blood flow to brain cells
• Stimulates the nervous system
• Aids in the treatment of headaches, anxiety, asthma, sinusitis, hay fever, depression, diabetes, insomnia, and symptoms of menopause
• Increases mental awareness and clarity
• Calms and soothes the mind
• May reverse the effects of lethargy, sleep loss, and memory loss
• Stimulates and strengthens the lungs, facilitating healthy breathing
• Improves posture and digestion
• Aids in the relief of tonsillitis, persistent coughing, common cold, bad breath, and palpitations
• Helps overcome problems of the liver, kidneys, stomach, intestines, and reproductive organs by reversing the pull of gravity

Laser Vein Therapy: the Cutera CoolGlide Difference

Thanks to the Cutera CoolGlide, men and women alike are getting rid of their unwanted facial and leg veins without any painful injections! CoolGlide combines a truly unique design with the most advanced technology to quickly, safely, and effectively treat a broad range of veins, from tiny, superficial “spider” veins to deep, blue “varicose” veins. This treatment is used on men and women of all skin tones.

How does CoolGlide Vein Therapy work?

The Cutera CoolGlide systems deliver beams of light energy to specific veins, which causes the blood in the veins to form clots. Eventually, the clots will destroy the veins (all of which is later reabsorbed by your body). By doing this, blood flow is rightfully redirected to veins deeper below your skin’s surface.

How many treatments will I need?

1 or 2 treatments are often sufficient for patients. Still, your necessary number of treatments depends on a variety of factors, including the number, color, and size of the veins being treated. Be sure to discuss these specifics with your doctor prior to treatment.

Do the treatments hurt?

The most you will feel is a slightly stinging sensation as the pulses of energy are delivered through the hand piece. Neither local anesthesia nor pain medication is typically used, but, prior to treatment, some patients apply a topical anesthetic to the areas being treated. There is minimal to no pain after the process.

How long until I see results?

Usually within 2-6 weeks of treatment. Still, the full benefits of your treatment may not be visible for several months afterward. If new veins appear over time, these too can be remedied.

Your Core Health – Relieving Digestive and Reproductive System Ailments with Maya Abdominal Massage

I never dreamed as a massage therapist of being able to help people in such profound ways. Two years ago, my journey as a healer led me to learn The Arvigo Techniques of Maya Abdominal Therapy. Since then, I have been blessed to assist hundreds of women and men heal, release and navigate through life with no pain.

Abdominal massage has been known and practiced by healers for thousands of years. Throughout history, healers in Central America (home of the Maya) have used these techniques to assist men and women with their digestive and reproductive health.

My teacher, Rosita Arvigo, learned from several healers over 30 years that she spent living in Central America. Her mentors, Don Elijio Panti, a great Maya shaman of Belize and Miss Hortence Robinson, a renowned herbal midwife in Belize, represent an unbroken chain of knowledge passed down from generation to generation. I feel blessed to be a link in this chain and to be able to offer ATMAT to the Rochester community.

The Arvigo Techniques of Maya Abdominal Therapy (ATMAT) is an external, non-invasive manipulation using only hands to reposition reproductive organs and improve blood flow to digestive organs. It is gentle and supports the body’s natural healing power. The inherent ability to be self-regulating, self-healing and self-regenerating is known as homeostasis, or balance within. ATMAT works by improving organ function by relieving congestion and blockages to improve the flow of fluids of the circulatory, lymphatic and nervous systems to prevent the progression of chronic disease and symptomology.

A typical ATMAT treatment session starts with a comprehensive review of personal history and health care needs. This is followed by a back and abdominal massage as well as stretching to align the pelvis. Additional techniques are sometimes applied to complement the ATMAT techniques such as Reiki, Swedish or deep tissue massage. Last but not least, the session ends with a consult focused on lifestyle choices and self care techniques that can be applied at home. Follow up sessions are based on individual goals and results.

The techniques are used both as a preventative measure as well as to treat acute symptoms. The most common symptoms relieved by ATMAT treatment:

WOMEN:

* Displaced or prolapsed uterus * Painful periods and/or ovulation * Irregular menstrual cycles and ovulation * No menstruation at all * Recurrent pregnancy loss * Fertility issues * Bladder or yeast infections * Endometriosis * Uterine polyps * Painful intercourse * PMS/depression * Ovarian cysts * Peri menopause, menopausal symptoms * Discomforts of pregnancy (UTI’s, sciatica, low back pain, indigestion, heartburn, varicose veins, constipation, headaches, stretch marks, round ligament pain, edema, pain in pubic bone or tail bone) * Breech positioning of baby during pregnancy

MEN: * Early stages of prostate swelling * BPH * Prostatitis

EVERYONE: * Headaches/migraines * Digestive disorders * Chrohn’s disease * Frequent urination * Alleviates varicose veins

To learn more about Maya Abominal Therapy, visit www.arvigomassage.com or www.cnyhealingarts.com.

About the author:
Erin McCollough, LMT, RYT

Erin uses her twelve years experience of practicing complementary medicine to help nurture and support healing for women and men. Erin attended both Penn State University and Syracuse University to obtain a Bachelors of Science. While attending Syracuse University, Erin enrolled in a yoga class. That choice has forever changed her life. Since then, she obtained a degree from the Onondaga School of Therapeutic Massage and is both a NYS licensed massage therapist as well as a nationally certified massage therapist through the NCBTMB. In addition, Erin completed the Essential Yoga Teacher Training with Francois Raoult, is a Registered Yoga Teacher through the Yoga Alliance, and has completed both professional training in The Arvigo Techniques of Maya Abdominal Therapy (ATMAT) and advanced ATMAT for fertility and pregnancy ( www.arvigomassage.com). Her own journey into motherhood is her inspiration for assisting women to obtain optimal fertility and reproductive health.

Erin can be reached at: EMcCollough@cnyhealingarts.com

The Health Benefits of Uttanasana (Standing Forward Bend Pose)

            In Sanskrit, “ut” means intense, “tan” means to stretch or extend and “asana” means pose. In English, we call this pose the Standing Forward Bend. But in any language, this incredibly beneficial posture is both therapeutic and revitalizing. In Uttanasana, your head is below your heart. This allows the unusual occasion for blood to rush to your head (rather than your feet), giving your cells a rejuvenating boost of oxygen. 

To practice Uttanasana with a licensed yoga practitioner, check out our yoga class schedule for each branch of CNY Healing Arts: located in Syracuse, Rochester, and Albany. 

Getting Into Standing Forward Bend Pose: 

            Begin in Tadasana (Mountain Pose). Rest your hands on your hips, exhale, and bend forward from the hip joints rather than the waist. Draw your belly slightly in and focus on lengthening your front torso as you go deeper in Uttanasana.

            Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms. To modify this movement, cross your forearms and hold your elbows.

To help tone your thighs, press your heels into the floor, lift your sit bones toward the sky, and turn the tops of your thighs slightly inward. Let your head hang loose, releasing all tension in your back and shoulder blades.

Try lengthening the front torso a little bit more on each inhale. On each exhale, release fully into the bend. Stay in this posture for 30 seconds to 1 minute. To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall. Do not simply roll your spine up. 

Benefits of Standing Forward Bend Pose: 

• Stretches the hips, hamstrings, and calves
• Strengthens the thighs and knees
• Keeps your spine strong and flexible
• Reduces stress, anxiety, depression, and fatigue
• Calms the mind and soothes the nerves
• Relieves tension in the spine, neck, and back
• Activates the abdominal muscles
• Eases symptoms of menopause, asthma, headaches, and insomnia
• Stimulates the kidneys, liver, spleen
• Improves digestion
• May lower high blood pressure
• Therapeutic for infertility, osteoporosis, and sinusitis

The Health Benefits of Simhasana (Lion Pose)

            In this asana, the body and face are manipulated at once to invoke the force and intensity of a lion’s roar. In fact, this posture is thought to be one of the best face exercises you can get. People often overlook another benefit of Lion Pose: it stimulates the platysma, which is a thin, rectangular-shaped muscle in the front of throat. This exercise will keep the platysma strong as you age. 

Getting Into Lion Pose: 

            Begin by kneeling on the floor with knees shoulder-width apart. Cross your right ankle over your left and carefully sit back on your heels. Make sure your feet are pointing outward and your calves are kept flat on the floor. Lift your chest up just enough that you are not slouching and your spine is fully straightened, but don’t over-arch your back.

            Now, place both your hands on top of your knees. REMEMBER: don’t slouch as you do this. Widen your palms and press them firmly against your knees. Splay your fingers like a lion’s claws. Inhale deeply through your nose.

This next step is the focal point of Simhasana, but it can also be quite challenging. If you struggle here, be sure to practice your movements in coordination with each other. So, simultaneously do the following:

• Lower your jaw and open your mouth as wide as possible
• Stretch your tongue out and curl its tip down toward your chin
• Open your eyes wide, looking upward
• Focus your eyes in between your eyebrows or on the tip of your nose
• Contract the muscles at the front of your throat
• Activate your hands, splaying your fingers further out

Now, hold this position and exhale slowly through your mouth. Feel the air pass over the back of the throat as well as the contraction of your throat and neck muscles. You should make a distinct “haaaaa” sound as you exhale.

Don’t forget to give your best lion roar. In fact, roar two of three times then retract your tongue. Relax your face, mouth, eyes, throat, and hands. Cross your ankles the opposite way and repeat Simhasana. 

Benefits of Lion Pose: 

• Relieves tension in the face and chest
• Improves circulation of blood to the face
• Keeps your eyes healthy by stimulating the nerves
• Stimulates and firms the platysma
• Helps prevent sore throat, asthma, and other respiratory ailments
• May help treat bad breath
• Is said to eradicate disease

Laser Hair Removal for Summer-Proof Skin

Eager for warm weather? Can’t wait to show off your glowing summer skin in a sexy swimsuit? If you want that beautiful even-all-over glow, then hair removal is a necessity. The majority of people try waxing, shaving, or plucking before turning to more advanced methods of ridding unwanted hair. If you belong in this majority, you must know the hassles that led you to look elsewhere. Either you don’t have the time, patience, or funds, or you really don’t like the pain of waxing, plucking, or nicking yourself while shaving.

            Fortunately, it’s your lucky day because CNY Healing Arts is currently offering a 50% off deal on laser hair removal! Before taking us up on this super discount, you may want to know some facts on how we perform laser hair removal at our centers. Some frequently asked questions include: 

How long does it take? 

Thanks to the Cutera CoolGlide, light energy is delivered to hundreds of hair follicles at a time; effectively treating an area in just seconds. 

What does it feel like? 

The CoolGlide handpiece cools and soothes as it glides along your skin. Some patients feel a mild pinching or stinging sensation when the pulse of light is delivered. Neither pain meds nor anesthesia are normally required during or after treatment, but some patients may prefer to use a topical anesthetic when treating sensitive areas. 

How many treatments will I need? 

Most areas require 3-6 treatments, depending on the area treated, hair thickness, and you hair’s growth cycle. 

Are there any side effects? 

There are very few side effects. The most common one is a slight reddening and local swelling of the skin (similar to a sunburn) that should only last for several hours or less. Blistering can occur very rarely. You should not wax or pluck your hair between treatments, but it is okay to shave.

Featured Tonic of the Month for March: Strong Back

Strong Back tonic is used for muscular spasms, pain, muscle strain, sports injuries, over-use injuries, stress, anxiety, back, neck, shoulder and joint aches.

The herbs used for this tonic include Strong Back (Desmodium abscendens), Wild Yam (Dioscorea belizensis) and Man Vine (Agonandra)  Strong back reduces inflammation, pain, spasms, and relaxes muscles.  Wild Yam also helps to reduce inflammation and relax muscles.  The herb Man Vine is antispasmodic.

The dosage for this tonic is one dropper full in a half-glass of tepid water, three to six times daily as needed.  In severe cases of acute muscle spasm or back ache, take a dropper full every 20 minutes until the pain subsides.  Then continue on a dosage of three times daily as needed.  You can also take this tonic as a preventive measure against activities that may cause backaches.

Side effects include a temporary increase of urine.  If there are herniated discs, then you should seek help from a doctor.  Also, avoid this tonic if taking anti-depressants.  Do not take this tonic if pregnant or breastfeeding.

Strong Back is our featured tonic for the month and is 10% off for the month of March. Please feel free to contact a Maya Abdominal Therapy practitoner at any of our CNY Healing Arts locations for further information. Contact us here.

Nutrition for Fertility: Vitamins, Nutrients and a Yummy Recipe!

As you go through your day-to-day routine, it can be hard to keep track of your vitamin intake. Plus, when you eat out more than you eat in, it makes it even harder to know what nutrients you are lacking.

On the other hand, when you’re trying to get pregnant (or be healthier in general) there are certain essential nutrients you want to include in your diet. Maybe you already knew that, but did you know that supplements like iron and Vitamin E might reduce the risk of miscarriage? Also, did you know that a deficiency of zinc could reduce testosterone levels, shrink testicle size, and produce unhealthy sperm in men? Lucky for you, we have some healthy tips and a delicious recipe for a fertility-boosting diet.

Fertility-Boosting Nutrients:

Iron

• Helps prevent miscarriage
• Is the main component of hemoglobin, which transport oxygen to all the parts of the body
• During pregnancy, a woman’s blood supply increases to supply nutrition to the growing fetus
• Coffee and tobacco inhibit the absorption of iron

You can get it from: leafy greens like spinach, broccoli, fish, strawberries, lean organic meats, whole grains, dried fruit like prunes, nuts, pumpkin seeds, sunflower seeds. How much: it can range anywhere from 20 mg/day to 120 mg/day (if diagnosed with iron deficiency)

Folic acid

• Necessary to produce and protect your baby’s genes (DNA and RNA)
• Can prevent brain and spinal cord issues from developing in an embryo
• Vitamin C aids in absorption

You can get it from: dark leafy veggies, milk, asparagus, oatmeal, avocados, oranges, broccoli, organ meats, whole grains, oysters, salmon, dried figs, legumes. How much: 200 mg/day to 400 mg/day, depending on where you are in your pregnancy

Calcium

• Essential to keep your bones strong during pregnancy
• Helps build your baby’s skeleton properly

You can get it from: milk, yogurt, tofu and soy products, edamame, broccoli, leafy green veggies, sesame seeds. How much: 1200 mg/day

Zinc

• In women, it helps your body make use of necessary reproductive hormones (maintaining the menstrual cycle)
• In men, it can raise sperm count and is needed in the outer layer and tail of sperm
• Deficiency can damage chromosomes (which reduces fertility and risks miscarriage) as well as reduce testosterone levels, shrink testicle size, and produce unhealthy sperm in men
• Important for cell division

You can find it in: beef, venison, poultry, seafood, eggs, whole grains, beans, whole fat dairy products, seeds like sunflower and pumpkin, almonds, oysters, rye, oats, mushrooms, molasses. How much: around 15 mg/day

Manganese

• A baby-making essential
• Deficiency could cause faulty ovulation and prevent the making of necessary hormones
• Vitamin C aid absorption

You can find it in: whole grains, green leafy veggies like spinach, carrots, bananas, broccoli, pineapple, legumes, nuts, eggs, oats, and rye. How much: around 2 mg/day

Vitamin B6 (pyridoxine)

• B6 is essential for proper creation and functioning of female sex hormones (encourages production of progesterone)
• Shown to improve fertility rates if taken over a 6 month period
• Deficiency can cause irregular menstrual cycles, an imbalance of hormones, and poor egg and sperm development
• Zinc is needed for absorption of B6
• You will quickly use up your store of B6 by smoking, drinking lots of caffeine, and eating white flour and refined bread products

You can find it in: whole grains, nuts, seeds, brown rice, green leafy veggies, organ meats, egg yolks, fish, poultry, legumes. How much: RDA is around 2 mg/day, but could be much more

Vitamin E

• Plays a significant role in sperm production and hormone production
• Deficiency may cause miscarriage and faulty sperm
• Take with Vitamin C and selenium to improve ovulation and boost health of the uterine lining
• Consult a doctor if taking with blood thinners

You can find it in: cold pressed oils, wheat germ, organ meats, eggs, sweet potatoes, leafy veggies, nuts, seeds, whole grains, avocados, molasses. How much: 400 mg/day

Omega-3 fats

• Essential for healthy growth and development of your baby
• Crucial for healthy hormone functioning (hormone regulator)
• Increases cervical fluid and blood flow to reproductive organs
• Promotes healthy ovulation in women and healthy semen production in men
• Consult a doctor if taking blood thinners

You can find it in: flaxseed, fish oil, nuts like walnuts, green leafy veggies, fish like salmon, tuna, and mackerel.
How much: 700 mg/day to 1000 mg/day

Fertility-Boosting Recipe: Spinach Lentil Soup

Ingredients:

1 cup carrots, shredded
1 large onion, chopped
1 tablespoon olive oil
6 cups water
1 (16 oz) jar of your favorite salsa
1 ¼ cups dried lentils, rinsed
¾ teaspoon salt
1 (10 oz) package fresh spinach, torn

How you’ll make it:

1. In a large saucepan or Dutch oven, sauté carrots and onion in oil until tender.
2. Add water, salsa, lentils, and salt; bring to a boil.
3. Reduce heat, cover, and simmer for 50 minutes to 1 hour or until lentils are tender.
4. Stir in spinach and simmer 5-10 minutes longer or until spinach is wilted. Recipe yields 6 servings.
5. Serve and enjoy!

The Health Benefits of Utkatasana (Chair Pose)

We know this one can be killer, but it’s definitely worth it. Do you know what “utkata” means in Sanskrit? It means fierce, and “asana” means pose. We get Chair Pose from the fact that you mimic the position of sitting in a chair. Nevertheless, if you’re looking to tone those tired legs, Utkatasana can bring out your fierce side!

            To emphasize the health benefits of this posture, you can try a more advanced variation. Once you are in position, brings your hands together at your heart like you are praying. Twist to the right side, keeping the left elbow outside the right knee. Stay low and keep the knees pressed together. Come back to center and repeat on the opposite side. 

Getting Into Chair Pose: 

            Begin in Tadasana (Mountain Pose). Stand with your big toes touching, heels slightly apart. Lift and spread your toes. Feel yourself rooted to the ground. Now, raise your arms above your head, perpendicular to the floor. Either keep your arms parallel, palms facing inward, or touch your palms together.

Bend your knees and bring your thighs as parallel to the floor as possible. Your knees should come out over your feet and your torso should lean forward over the thighs, more or less forming a right angle with them. Keep your back long, with a slight curve in it, and keep the inner thighs parallel to each other.

To intensify your thigh work-out, try squeezing a yoga block or holding a thick book between them. Let your shoulder blades relax down your back. Stay in this posture for 5 to 10 long, deep breaths. To come out of Utkatasana: inhale, straighten your knees, exhale and release your arms to your sides. You are now back in Tadasana.

Benefits of Chair Pose:

• Tones the leg muscles excellently
• Strengthens hip flexors, ankles, calves, and back
• Stretches chest and shoulders
• Reduces symptoms of flat feet
• Stimulates the heart, diaphragm, and abdominal organs