Get Outdoors, Get Vitamin D!

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. Class schedule here.

  

With longer days and warmer weather, more of us are spending time exercising outdoors. This comes as a great relief after a long, cold, dark winter. One great activity that people may not realize that they can perform outdoors is yoga. A great benefit of performing yoga outdoors is that it allows your body to make Vitamin D. It is important for us to take the opportunity to make some Vitamin D every day because for much of the year we cannot make enough Vitamin D to satisfy our bodies’ needs. According to the National Institutes of Health (NIH), 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs and back without using sunscreen will lead to sufficient levels of Vitamin D synthesis. The importance of maintaining healthy levels of Vitamin D is just beginning to be understood: a growing body of research suggests that Vitamin D might play some role in the prevention and treatment of Type 1 and Type 2 Diabetes, Hypertension, Glucose Intolerance, Multiple Sclerosis (MS), and many other medical conditions. Vitamin D has a number of roles in the body, including modulation of cell growth, neuromuscular and immune function and the reduction of inflammation. Recent epidemiological studies suggest that Vitamin D may have a protective effect against colon, prostate and breast cancer. Finally, Vitamin D is extremely important in supporting calcium metabolism and in the prevention of osteoporosis or brittle bones; a disease characterized by low bone mass and structural deterioration of bone tissue which increases bone fragility and significantly increases the risk of bone fractures. Osteoporosis is most often associated with inadequate calcium intake, but insufficient Vitamin D contributes to osteoporosis by reducing the body’s efficiency in calcium absorption and metabolism. Rickets and osteomalacia are extreme examples of the effects of Vitamin D deficiency. However, osteoporosis is an example of a long-term effect of lower-level calcium and Vitamin D insufficiency. Adequate storage levels of Vitamin D maintain bone strength and might help prevent osteoporosis in older adults and other people at risk. This is important because more than 40 million adults in the United States have or are at risk of developing osteoporosis. Also many more Americans are at risk of developing osteopenia, which can lead to osteoporosis. So take advantage of the beautiful spring and take care of your health by moving your yoga routine outdoors.

Ayurvedic and Naturopathic Medical Clinic

Making a Connection

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. Class schedule here.

Featured Tonic of the Month for June: Hortense Female Formula

The Hortence Female Formula is used for uterine fibroids, ovarian fibroids, uterine polyps, and endometriosis.

The astringency of this herbal formula has the effect of pinching off the blood supply to the fibroids, polyps, and errant uterine tissue (endometriosis).  Without a blood supply, the fibroids or polyps loosen and fall away from their connection to the lining of the uterus or ovary.  Other herbs in this formula work as a uterine flush to assist the body in eliminating the fibroids and polyps vaginally. The herbs used in this tonic also have high levels of anti-oxidants and are anti-inflammatory.

Side effects of this tonic include an increase of menstrual flow and the number of days of a menstrual cycle.

Contraindications include all forms of birth control, hormone replacement therapy, and IVF related hormones, pregnancy and breast feeding.  Women with heavy periods should always be treated with caution and start with a lighter dosage.

Miss Hortence Robinson was an herbalist/midwife for over 60 years in Belize.  She developed this formula and was a respected and founding member of the Traditional Healers Foundation.

Hortence’s Female Formula is 10% off for the month of June.  Please contact a Maya Abdominal Therapy practitioner at any of our CNY Healing Arts locations for further information. Click here to contact us.

The Health Benefits of Virabhadrasana II (Warrior II Pose)

            According to Hindu mythology (specifically the Mahabharata), there was a certain Lord Shiva who loved the daughter, Sati, of his enemy, Daksha. Daksha refused to accept Shiva, even when Shiva and Sati were married. This animosity between Sati’s father and husband upset her so greatly that she killed herself.

            Distraught by his wife’s death, myth tells that Shiva created the fiercest warrior from a bead of sweat on his forehead. This warrior’s name was Virabhadra, and Shiva set him out to destroy those who had caused the death of his beloved Sati.

In Dr. Svoboda’s dynamic book The Greatness of Saturn, he describes Virabhadra as looking “like a flaming fire, having many heads and many eyes, and tens of thousands of arms and legs. The embodiment of concentrated might…”

The fiery power of Virabhadra takes form in three different Warrior poses, this being the second. So, each time you perform Virabhadrasana I, II or III, think of the mighty conqueror from which your posture gets its name. Feel that and try to embody it. 

Getting Into Warrior II Pose: 

            Begin in Tadasana (Mountain Pose). Inhale and lift your arms over your head, then bring your hands into prayer position at your chest. Take several long, deep breaths before stepping your feet 4-5 ft. apart and simultaneously raising your arms parallel to the floor, palms facing down. Actively reach out to the sides, drawing your shoulder blades apart.

            At this point, your feet should be parallel to each other and your heels in line. Now, turn your left foot in slightly to the right and your right foot out 90 degrees to the right. Make sure to keep your heels in line. Firm your thighs and turn the right one outward. Notice that everything is pointing to your right.

            Now, exhale and bend your right knee over your right ankle so that the shin is perpendicular to the floor. Bring your right thigh parallel to the floor if possible. To anchor yourself in Virabhadrasana II, firm your left leg and press the outer part of your left heel into the floor. Tuck your tailbone in slightly. Your weight should be distributed evenly on both feet, and your arms should stay outstretched and parallel to the floor throughout this movement.

            Once you have your lower body in place, focus on your upper body. It should be centered over your hips, keeping both sides of your torso equally long. Avoid leaning over your right thigh. Turn your head to the right and look out over your fingers. Hold posture for several long, deep breaths. Inhale as you come up, then repeat with your left leg forward.           

Benefits of Warrior II Pose:

Strengthens and stretches your legs, ankles and feet

• Stretches your hips, groins and shoulders
• Opens your chest and lungs
• Builds stamina and concentration
• Energizes tired limbs
• Stimulates your abdominal organs
• Helps relieve backaches, especially through your 2^nd trimester
• Develops balance and stability
• Improves circulation and respiration
• Therapeutic for flat fleet, sciatica, osteoporosis, carpal tunnel and infertility

Finding Freedom

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. Class schedule here.

There is an old Hindu saying, “As the mind, so the man. Bondage or liberation are in your own mind.” Meaning, nothing outside of the mind can create the feeling of bondage or liberation, only your reaction to it can do that. Within the Yoga Sutras, Patanjali goes on to explain this further with a few simple sentences, “If you feel bound, you are bound. if you feel liberated, you are liberated.” It’s as simple as that.

Being able to appreciate what is around you while holding feelings of contentment within the heart, is one goal of yoga. The flip side of this, is the hardest part of yoga practice, if you ask me. Which is, feeling content and appreciative when everything is going wrong, or we are in a “bad” situation. We too often, think the grass is greener somewhere else, we seek what we don’t have, desire what someone else does, and are left feeling miserable.

One thing that students tell me repeatedly is that their yoga practice has helped them to see the “light” within their lives. Ordinary situations seem special and new. Their relationships have that “spark” again and so on. It isn’t that those wonderful feelings ever left us, its more or less that we left them. Yoga is a path that leads us back to the realization that where we are, with whom we are, with what we are, is PERFECT. It also gives us the tools needed to feel liberated within life’s sticky and overwhelming situations. No longer do we let the situation determine how we feel, how we will react, and so forth. We are humbly in control now. Ahhhh, now that’s freedom!

Stop looking for that pot of gold elsewhere. You’ve had it all along!

Namaste,
Kim

Video: Herbal Formula for Morning Sickness

 

I’d like to talk to you a little bit about our Morning Sickness Formula.  This is a great formula.  It helps calm the fetus and calm the mother at the same time.  As we all know, morning sickness can pose some serious problems.  There’s a lot of stress on the mother and the baby, not to mention the weight loss; so this is a really, really good formula.  It helps to harmonize the stomach so there’s less nausea and vomiting, and it keeps the pressure off of the baby.  It’s very safe to take.  You can take it for long periods of time. 

Keeping that in mind, once you’re out of your first trimester, we stop you on this formula.  If things continue to be difficult, and evolve into Hyperemesis, what I’d recommend is acupuncture.  Acupuncture is very good at calming morning sickness.

Donald Clarke, L.Ac.
CNY Healing Arts – Syracuse
315.671.5755
dclarke@cnyhealingarts.com

Video: Herb Formula for Fertility and Balancing

Our first formula that we’re going to talk about is a Fertile Tonic.  This formula helps maintain and balance out menstrual cycles.  Often times, throughout fertility cycle; whether it be IVF or a natural cycle, women often have a higher FSH cycle.  With this formula, it’s specifically formulated to help lower those hormone levels.  It’s a matter of balancing the hormone levels and lowering the FSH levels.  It’s a very safe formula, it’s is one of our most popular formulas.  It should be taken 1-3 months before your IVF or IUI cycle, or 1-3 months before conception.  Once you’ve maintained a positive pregnancy, then we will switch you to a new formula.

Our first formula that we’re going to talk about is a Fertile Tonic.  This formula helps maintain and balance out menstrual cycles.  Often times, throughout fertility cycle; whether it be IVF or a natural cycle, women often have a higher FSH cycle.  With this formula, it’s specifically formulated to help lower those hormone levels.  It’s a matter of balancing the hormone levels and lowering the FSH levels.  It’s a very safe formula, it’s is one of our most popular formulas.  It should be taken 1-3 months before your IVF or IUI cycle, or 1-3 months before conception.  Once you’ve maintained a positive pregnancy, then we will switch you to a new formula.

Donald Clarke, L.Ac.

CNY Healing Arts – Syracuse

315.671.5755     

dclarke@cnyhealingarts.com

The Health Benefits of Virabhadrasana I (Warrior I Pose)

There are generally three variations on Warrior Pose; this is the first. CNY Healing Arts encourages you to incorporate this dynamite asana into your daily yoga routine. Even better, check out our yoga class schedules by location (Syracuse, Rochester, Albany) to practice Virabhadrasana I with a licensed yoga practitioner. 

Getting Into Warrior I Pose: 

Begin in High Lunge with your right leg forward. If you are in correct stance, your right knee should be directly over your right ankle. Your right toes should point straight ahead and your left toes should be pointed 45-60 degrees away from your body.

Make sure your right heel is in line with your left heel, then engage your legs by pressing through your feet. Bring your hands to your hips, squaring your hips and shoulders straight ahead. Then, relax your shoulders down your back and gently draw them together.

Inhale and lift your arms straight up over your head, palms facing each other. If possible, bring your palms together. Now, reach up strongly through your arms. Avoid puffing out your sides; rather lift through your sternum so you can feel a nice stretch in your entire torso and spine. Keep your shoulders relaxed and chest lifted.

To deepen the stretch, keep your palms together and gently arch your back, gazing up towards the ceiling. Remember, your body is a temple capable of miraculous things. Feel strength and stability in your stance. Breathe deep and steady for several breaths.

To release, come back into high lunge, straighten the right leg, pivot your body 90 degress to the left, and point your toes in the same direction. Extend your arms out to your sides and you will be in Utthita Hasta Padasana (Extended Hands and Feet Pose). Take a few breaths of relaxation and repeat the exercise with your left foot forward. 

Benefits of Warrior I Pose: 

• Strengthens your shoulders, arms, legs, ankles and back
• Opens yours hips, chest and lungs
• Improves focus, balance and stability
• Encourages good circulation and respiration
• Stretches your arms, legs, shoulders, neck, belly, groins and ankles
• Energizes the entire body

Massage: A Natural Boost for Your Body

            Many of us know how wonderful it feels to receive a massage from a licensed therapist, yet we often overlook the true, long-lasting benefits of a good rubdown. In 2010, studies done by researchers from Cedar-Sinai Medical Center, led by Dr. Mark Rapaport, showed that a single massage can produce significant changes in the health of the immune system and endocrine system.

            This, along with numerous other studies, indicates that there is more to massage therapy than just feeling good; it holds actual scientific and medical credibility, which stems from the body’s heightened immune response to massage treatment. Massage therapy can benefit you by: 

• Increasing your body’s “natural killer cells,” the immune system’s first line of defense against invading sickness
• Decreasing stiffness and discomfort, especially from injury
• Reducing levels of the stress hormone cortisol
• Boosting feel-good hormones serotonin and dopamine
• Controlling blood pressure
• Lessening the effects of stress, anxiety and depression
• Decreasing pain by blocking your nervous system’s pain receptors
• Easing symptoms of migraines, mood swings, labor pain, premenstrual syndrome (PMS), cancer, carpal tunnel, fibromyalgia, and multiple sclerosis
• Encouraging better sleep by increasing the brain waves associated with deep sleep (delta waves)
• Boosting alertness and improving attention span
• Improving circulation of bodily fluids like blood and lymph
• Encouraging less aggressive behavior by reducing levels of the hormone arginine vasopressin

 

At CNY Healing Arts, we offer customized massage treatment, Maya Abdominal Massage, prenatal massage, raindrop therapy, Reiki treatment for reproductive health, and much more. To learn more about us, including our team of Licensed Massage Therapists (LMT), check out our staff by location: Syracuse, Rochester, or Albany.

The Health Benefits of Utthita Hasta Padasana (Extended Hands and Feet Pose)

Utthita Hasta Padasana can easily be overlooked as an intermediary pose. Truthfully, it is rarely practiced at yoga class by itself, yet still holds important benefits. This asana will help you measure the correct distance your feet should be spread apart when in standing postures.

When you complete that simultaneous step of hopping your feet apart and spreading your arms to their full extent, your ankles should be somewhat below your wrists. This is your ideal stance for standing poses.

If you are having trouble completing a standing pose, like the Warrior Poses, whatever is going wrong can often be traced back to an intermediary pose like this one. It is much easier to correct your initial stance here then in the full pose.

Getting Into Extended Hands and Feet Pose: 

Begin in Tadasana (Mountain Pose). Your weight should be balanced evenly throughout your thighs, calves, ankles and feet. Close your eyes and breathe deeply. Simultaneously, lengthen your entire spine and firm your thighs as you turn them inward.

Make sure to straighten the spine through the neck, balancing your head evenly between your shoulders so your chin in parallel to the floor.  Gaze softly ahead of you, then, rest your shoulders down on your back.

Lift your elbows to shoulder-height and brings your fingertips together in front of your chest, palms facing down. Lift and open your chest – avoid puffing your sides forward, but lift through the sternum.

Inhale and hop (or lightly step) your feet about 4-5 feet wide, extending your arms out straight at the same time. Your feet should be parallel to each other. Actively stretch from your shoulders to the tips of your fingers and from your hips to your heels. Hold posture for several long, deep breaths. 

Benefits of Extended Hands and Feet Pose: 

• Opens your chest
• Strengthens your legs
• Helps you develop good stance for standing poses