Balance in Your Home Yoga Practice

Easy Pose

 

Balance In Your Home Yoga Practice
by Trina 

We tend to do more of what we like and less of what we don’t like. This practice also bleeds over into our home exercise practices, but we must learn to balance even when our instructor isn’t around to remind us or to choreograph our routine. 

Yoga teaches that balance is extremely vital to the practice and our bodies. When we inhale, our exhale should be the length of our inhale. When we work our right side, we must work the left side. Every muscle that we contract, we must lengthen or stretch. In Yoga, each pose has a counter pose to create the necessary balance. 

I want to emphasize the importance of balance in your home routine, specifically when you work your abdominal (abs) muscles. Everyone wants great abs, so people tend to do extensive abdominal exercises, especially at home, where people are enamored with sit ups and crunches. But as you strengthen your abs, you must also stretch out the ab muscle that you worked AND strengthen and loosen your lower back. The abs and the lower back work together to provide strength and stability and to support vital organs and stabilize the skeleton. 

Have you ever seen those body builders whose arms are so huge and thick that their shoulders round over? That is an example of imbalance. We are inclined to develop the muscles and body parts that we can see, the front of our body, often neglecting what we don’t see, the back of our body. 

In your home practice, I encourage you to do more than crunches and sit ups. Try some of the poses listed below that not only work your abs, but they also work your Core. When you work your abs, include poses that loosen, stretch, and strengthen your lower back too. Essentially, you want to make sure that when you work or contract a muscle, you also lengthen and stretch it, for example, after Bridge Pose (contracting the back and stretching the abs) do Plow Pose (stretching the back and contracting the abs). 

Bridge Pose

 

       *After Bridge Pose, do Plow Pose 

Plow Pose

 

Camel Pose prepares the body for more difficult Backbend Poses. It makes the lower back flexible, while limbering the shoulders and opening the chest. Child’s Pose is an excellent counter pose to Camel. 

Locust Pose

 

 Locust Pose strengthens the lower back muscles, while opening the chest, and encouraging good breathing. A good counter pose to Locust is to lie on your back and hug your knees to your chest. 

 Bow Pose  induces flexibility in the spine, tones the abdominal muscles, and also helps to relieve backaches. Child’s Pose is a good counter pose. 

Balancing Poses, such as Tree Pose and Chair Pose, also strengthen your abs and your lower back. 

Upward Facing Dog

 

The Sun Salutations series contracts the abs when you are in forward bends, such as Standing Forward Bend, and it lengthens the abs in back bends, such as Upward Facing Dog. 

Here are Core Poses that loosen, stretch, and strengthen your Core muscles: 

Full Boat Pose
The Hundred
Dolphin
Plank
Bridge Pose
Staff Pose
Dolphin Plank Pose
Upward Plank Pose 

Resources:
The Yoga Bible by Christina Brown
The Yoga Journal
About.com
Althea Lawton-Thompson of Aerobics Yoga & More 

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. Make sure that you have adequate instructions about how to do these poses before you do them. Leisure Living, it’s contributors, or listed resources are not responsible for any injuries. 

© 2009 KaTrina Love

Some Like It Hot: The Benefits of Hot Yoga

By Tiffany Campbell

Yoga Instructor

 

“I don’t like to sweat” is the response from those who shun the idea of Hot Yoga. However, the benefits of hot yoga far out weight the concerns. Hot yoga increases muscle flexibility, repairs muscles, stimulates weight loss, and helps the heart work more efficiently. The heat is a wonderful form of therapy and has been since man created fire.

Sweat it Out
First and foremost sweating is good for the body. Your skin is one of your largest organs and sweating is one of the best ways to relieve toxins, which can be harmful and create problems within the body systems. Also, the body was designed to sweat. We have been so condition to the air conditioning that we eliminate one of our primary functions needed for not just healthy skin but also a healthy body and mind.

What’s hot?
Hot yoga is a form of yoga more formally known as Bikram Yoga after founder Bikram Choundrey. It is also one of the most popular forms of yoga. It is defined by 2 breathing techniques and 26 postures practiced in a room heated between 95-100 degrees in order to warm the body up from the inside out.

Why heat?
Heat is a great form of therapy. Even with today’s technology you will see in most major gyms a sauna, Jacuzzi, and steam rooms. There are hot patches you can place on your body that stay in place to offer direct heat to certain areas. It is no accident that where there is heat there is an opportunity to heal the body.

Our bodies maintain a certain heat level, which is regulated by the nervous system. In hot yoga we heat the body from the inside out and in turn increase our metabolic activity. When we are heated our body responds by increasing circulation. The heat is then transferred from each cell to the fluid between cells and delivered to the surface as sweat. This is called heat loss evaporation and is the body’s key to regulating internal heat.

How we benefit from this process is wonderful because the heat-loss process stimulates and cleanses on many levels. This passive form of exercise, sweating to cool the body down, strengthens the body’s systems. The increase in blood flow strengthens the heart allowing it to work more efficiently and when that happens you lower your blood pressure.

Hot Yoga detoxifies the body and offers other benefits. With increase in circulation the body’s vital organs and glands get to move toxins, including fat-soluble toxins, out more quickly for elimination. The heat stimulates fat loss by releasing these fat-soluble toxins. Your white blood cells production is increased which boosts your immune system. Heat also speeds up the healing of connective tissue injuries and increases your flexibility.

Heat Precautions
I have heard other yogis say they do not like the heat because of the possibility of severe dehydration. However, this concern arises because many of our students don’t properly hydrate for none heated classes. It is imperative that you keep the body hydrated for any form of exercise. However, if at anytime you feel overheated or dehydrated simply kneel down on the mat and drink some water. Attendees should never feel pressure to continue if overwhelmed. I say all the time in class that yoga is not a competition.

Let it Burn
Bikram and Hot yoga
The burn: 636 calories per hour
Same as: An hour of jogging

If you are interested in Hot Yoga join me @ Sweet Water Wellness Center every Thursday @ 6:15pm. You can find us online at www.sweetwaterwellness.com or email ilovemytemple@gmail.com

Celebrate the Journey as well as the Prize

Today is the last day to make the 50K word count for National Novel Writers’ Month. It’s been a fun, challenging experience. The results of this month’s challenge, whether you made the word count or not, are a success. I’ve learned not to measure my success based on a specific result; instead, I look at the journey that occurred between the decision to begin and the ending point. Did I learn something? Am I a better person because of the experience? Did I conquer a fear? What did I gain or loose?

I did make my NaNoWriMo word count, but that’s not the success that I am celebrating. The NaNoWriMo challenge and word count was a catalyst for me to accomplish something that I convinced myself that I couldn’t do. In preparation for the challenge, I studied, read books, and interacted with others embarking on the challenge. I’ve been an accomplished, established, and succesful technical writer for over 15 years, yet my dream has always been to write a novel. For years I’ve started dozens of novels and never finished them. I’ve berated and browbeat myself until I decided that maybe I was not meant to write novels.

During my journey to situate myself for the impending month of November when I would attempt to write 50K words in 30 days, my preliminary preparation uncovered impractical processes, lack of discipline, lack of consistency, and other unproductive habits that I recorded in my writing blog. The process of the NaNoWrMo challenge helped me to learn and adopt processes that work, discipline that produces, and consistency to finish. I had trouble completing previous novels because I was attempting to write a perfect first draft. Because my attention span is short, I need to write in my novel daily to get the idea out in a first draft ASAP. These lessons are invaluable, and even had I not completed the word count, I’d still feel successful because I’ve learned the basics of what I need to move forward with writing novels. They are lessons that I can build on it. Now I can put away those books about how to finish a novel and concentrate on rewriting, structure, and other mechanics of writing a good novel.

Sometimes we don’t reach our intended goals, but we should not judge ourselves or accomplishments based on if we make it to the finish line or not. The journey and the process are to our intended goals are invaluable, yet often overlooked. There are times when we must recognize that what we learn as a result of the journey is the prize and making it to the finish line is an added bonus.

Image Credit: Mike Waters from www.joyfultoons.com

Yoga Break 4 Writers: Got Distracted? Refocus and Center

Did you get distracted? Hit a mental brick wall? Lost your train of thought? Ate too much Thanksgiving Turkey? No problem. Yoga’s balancing poses help you to focus, center, and be aware. When I get distracted or lose my train of thought, I do Tree Pose. It takes a lot of focus and concentration to complete Tree Pose, so after you’ve gotten in the pose, use that focus to finish writing.

You can use the desk to balance you, if necessary. Tree Pose is good for refocusing and centering your mind. When you are writing/working, there are often distractions or your mind might start to wander. Just stand up and do Tree Pose, making sure that you tailbone is tucked in, your shoulders are down & back, your abdominal muscles are engaged, and your gaze is focused on a non-moving object.

Stand up straight in proper posture, which means that all parts of your body are engaged. You are the trunk of the tree, strong and powerful. Tucking your tailbone in, tightening your buttocks, pressing your shoulders down and back, and raising your knees helps you to balance better. You can place your foot at your ankle, below your knee on your shin, or above your knee on your thigh. Just do not place your foot on your knee. After you get your foot positioned, turn your knee outward, which means that your inner thigh is turned straight ahead and your knee is pointing to the side. Lift your neck and head.

Concentrate, inhale through your nose, and bring your palms together in prayer position at heart level. Balance. When you feel balanced, you can raise your palms above your head. You can stop here or you can keep going and widen your arms above your head. Now, you are the tree branches and leaves, soaring, steady, and strong. As you inhale, imagine yourself breathing in light, energy, positivity, and power.

When you are ready to exit Tree Pose, bring your hands into prayer position, exhale, and bring your hands down to prayer position at heart level. As you exhale, expel all toxins, frustrations, mental blocks, and self-deprecating thoughts. Place your foot back on the floor, and raise the other leg.

Namaste and Happy Writing,
Trina

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

© 2009 KaTrina Love
www.leisurelivingblog.com

Yoga Break 4 Writers: Give Your Neck a Break

Leaning towards the computer screen, consistently looking down as we type on a laptop, and tensing up as we type can all cause neck pain. Here are some poses we can do right at our desk, frequently during the hour to keep our necks limber and reduce neck strain.

Deep, Calming Breathing

Still your mind and think only about your breathing. You want to stretch, awaken, and alleviate stress and the pain. Breathe in and out through your nose (not your mouth). Take a deep breath in: slowly fill the chest with air, imagining that you are pulling in joy, love, peace, and light. Deeply and completely exhale the breath: you will actually use your abdominal muscles to push the breath out, imagining that you are expelling all toxins, stress, and tension. Keep taking those breaths until you feel yourself relax.

Neck Rolls

After about three to five minutes, add head movements to your breathing:

When you inhale, lift your face to the ceiling, and when you are ready to exhale, slowly put your chin to chest. Do this movement 3 times each way for a total of 6. Don’t rush.

 

On your last exhale, with your chin to your chest,  roll your head around until your right ear is above your red shoulders (make sure your shoulders are down and not hunched up near your ear). You will feel a stretch in your neck and as your neck is stretching, extend your left hand out to your side with your fingers tinted on the mat. Take a couple of deep breaths, and then roll your head to the left side, so that your left ear is over your left shoulder. Note: As you roll your head from side to side, roll it in the front of your body with your chin to your chest. This movement is an exhale. You can alternate back and forth from each side.

When you are ready, do an entire slow neck roll, matching your breathing to your movement. Inhale when your face and head are up and exhale when your face and head are down.

Yoga Break 4 Writers: Get Energized Right at Your Computer

I’ve been here writing for a while now. The last time I got up and moved around was three hours ago. I know…not good. I need to wake up and get some energy, but I don’t want to get fidgety. Here are some exercises that I do to awaken the muscles in my spine and get blood flowing through my body.

 Position #1 is a simple, seated Twist: Plant your feet on the floor. Sit up straight, lengthening your spine and opening your chest. Put your left hand on your right knee. Inhale, lifting your chest and rib cage, while your right hand holds on to the back of your chair, exhale as you turn to the right as far as you can and attempt to look over your right shoulder. Keep your shoulders down and back. You want to remain erect. Remember to breath. Do the same thing on the other side. Not only does this move help your shoulders, but it also massages your internal organs, helping digestion, and it massages and stretches your spine. With each exhale, deepen the twist.

Position #2: Put your hands in prayer position at heart level. Inhale through your nose and raise your arms above your head, lifting your face to the ceiling. Open your arms wide to the ceiling, effectively pressing your chest and rib cage out. Press your palms back into prayer position, exhale through your nose, and bring your palms back down to heart level with your chin to your chest. This is an energizing move. The speed is dictated by your breath. When your face is up towards the ceiling or in motion towards the ceiling, Inhale. When your face is in a down motion or your chin is to your chest, Exhale. Repeat this motion up to ten times, inhaling through your nose when your face is to the ceiling and exhaling through your nose when your chin is to your chest.

 Position #3 is a Sun Salutation series: You can do Sun Salutations on your knees or standing. The important thing is to match your breathing to each position. A previous post has specific instructions for each pose.

Turn Your Faith Cup Up

Everyday we meet or talk to people who are experiencing immeasurable trials and tribulations during this leveled economy. We  encourage each other, but if we don’t have faith, the words disappear in the air.

Faith is believing in what you cannot see. I am a big advocate of positive thinking, speaking, and actions, but even to me things occasionally look bleak.

My faith has increased though. I know that obstacles come before blessings. God is preparing me for something big and beautiful. I let God know that I have faith in Him, His plan, and His promises. Christians are not impermeable to problems; instead, we are equipped to deal with problems because we believe in Him, and we know how to use the tools He’s given us. The worse things get, the more I praise God and remind Him that I have faith that He is my provider, leader, comforter, alpha, and omega.

It’s not easy. Sometimes I do see with my eyes instead of with my Spirit, but the more I pray, the less I use my eyes. But as my faith rises, I can see the abundance of grace and favor that God overtly and surreptitiously bestows on me each day. I’ve learned to appreciate the little things, and look for God’s grace and blessings in everything. I know now how I took a lot of things, including God, for granted. I don’t think that my tribulations are punishment; instead, I know that trials grow me and make me more aware. Through these trials, I’ve become more creative in solving problems, making money, and dealing with issues. I’ve had to adopt a different frame of mind  and levy the resources that are available to me. In this, I’ve discovered new interests and abilities that I had no idea were inside of me. I like to think of this time as a Renaissance.

The cartoon above from Mark at www.joyfultoons.com inspired this post because I realized that especially during this time, I must turn my cup up and fill it up with faith. I take it one day at a time.

Many blessings,

Trina

Natural Remedies for Colds, Flu, & Congestion

Cold and flu season is upon us. I believe in being proactive and not reactive, and their are herbs that you can take daily to boost your immune system. I’m only going to list the remedies that I’ve personally taken that worked for me. I am always willing to try a natural method for healing ailments.

The Dynamic Duo
I can personally attest to the power of the dynamic duo, Echinacea & Goldenseal. I take the extract, and when I feel  congestion, sore throat, or any symptoms of illness or allergy, I take the combined Echinacea and Goldenseal, and I usually feel relief from ailments within 24 hours. I continue to take it for another week. For preventive maintenance, I take a couple of doses for two weeks in each month.

Echinacea and Goldenseal combined have powerful immune enhancing, congestion reducing, and anti-inflammatory action. They are both great to take for colds, flu, fever, infections, congestion, and respiratory problems.

Echniacea’s anti-inflammatory elements help to boost your immune system, increasing your bodies defenses against bad agents that cause illness by increasing the amount of white blood cells in your body. The white blood cells (phagocytes) protect us from disease and illness by devouring harmful bacteria. Echinacea comes in liquid extract, pill or capsule, and from the ground root. A dose is 30 to 50 drops of the liquid extract, two capsules, or four to eight ounces of strong tea.  

Goldenseal is very effective for infections. It soothes your mucous membranes in the respiratory, digestive, and urinary tract. So Goldenseal helps congestion, and it also has antibiotic and immune stimulating activities.

To be proactive, and keep illnesses away, take the Dynamic Duo two to three times daily for one to two weeks each month, especially during cold, flu, and allergy months. When you feel illness rooting, take Echinacea every two hours until you feel relief from some of your symptoms. Then reduce the dose to three times daily for a week to ensure that you fully recover. Take Goldenseal every two hours, and then after 72 hours, take it three times daily for two weeks.

The Holy Basil
Tulsi, also called Holy Basil is a sacred healing tea from India lauded for it’s three-fold ability to heal. It is both stimulating and restorative. It bolsters immunity, stamina, and metabolism while relieving stress. It helps to dispel toxins, improve digestion, and regulate blood pressure and blood suger. It reduces stress with an adaptogen, which is an agent that aids the body in adapting to stress. Tulsi has an immuno-modulator that balances and enhances your body’s immune response to antigen. It also has antioxidants that stall the process of excess oxidation.

I drink Tulsi tea every morning. The benefits are subtle, but they are there. I’m not as tired as I used to be and my digestion has improved fantasticly.

I am not suggesting that you abandon your prescription medications. I’m just sharing with you some natural remedies that help me. The Dynamic Duo and the Holy Basil work!

*Disclamer: Consult your doctor or physician before taking unprescribed substances. Conduct your own research. The Leisure Living Blog is not responsible for adverse reactions to the natural remedies listed in this article.

What’s On Your Mind

Everything, good or bad, begins as a thought. A tiny seed in your mind that gets fertilized and grows as a result of what you continually think about, look at, consume, and hear. Monitor what you allow to infiltrate your senses. Feed the beauty. Intentionally think good thoughts. Be specific in what you think. Your thoughts dictate your words, and your words dictate your actions. Train your thoughts to feed the beauty of you, your life, your surroundings, and the world, and your words and actions will follow suit. Pump positivity, power, life, light, and beauty into your mind, your eyes, and your ears.

You have the Mind of Christ! You can do all things through Christ who gives you strength. And because you were made in the likeness of God, you are a creator. Create beauty! Banish the beast.

Many Blessings,
Trina

Reduce Tension, Strain, & Pain from Computer Use

Most of us spend more than 45% of our time at a computer on a daily basis, these reminders can help reduce tension, strain, and pain.

Don’t Lean Forward

You probably don’t realize it because you are deeply into what you are writing, but you are probably leaning your neck, head, and upper torso forward towards your monitor or hanging over your laptop. Leaning your neck and your head forward past your shoulders can cause neck strain and tense shoulders. Make a conscious effort to keep your neck in line with your shoulders. 

Keep Your Shoulders Away from Your Ears

Keep your shoulders down and back. Most of us carry stress in our shoulders and between our shoulder blades. Most of the time, we don’t even realize that our shoulders are hunched over in tension. Pay attention to yourself while you are driving too. We often tense up and pull our shoulders towards our ears while driving.

Move Around

Get up and move around at least once per hour. Get the blood flowing through your body. Wake your body up. Sitting for long stretches of time makes us stiff, and at some point, parts of our bodies will begin to protest either in pain or numbness. So pacify the body each hour. Don’t wait until the end of the day or writing session to give your body a break.

Yoga Break for Writers: 6 Easy Stretches to Relieve Overworked Arms

Writers produce by sitting at a desk all day, writing, reading, squinting, and leaning our neck towards the screen. Sitting all day like this can give us tight hips, tense shoulders, and neck irritation. Here are some Yoga poses that I do at my desk to loosen and stretch myself. If you do these poses about once an hour or once every two-to-three hours, you’ll find that your body is not so tense and stiff, which enables you to sit longer and write more.

Anyone who sits at a desk all day performing repetitive motions with their arms can do these easy exercises.

 Relieve Overworked Arms

Position #1: Sit at the edge of your chair, lift your arms over your head, effectively stretching the inside of the shoulder. Clasp your fingers together, lift your arms straight up. Keep your shoulders down and back. Lift up out of your waist. Engage your abdominal muscles by pulling your belly button in towards your spine. Extend through the palms, and deepen your breath. Remain in this pose breathing deeply for at least five slow, deep breaths. Slowly release and put hands back on knees.

Position #2: Sit at the edge of your chair, stretch your arms out in front of you parallel to the floor. They should be at shoulder level. Put your right hand on your left shoulder. Using your left hand, press the right elbow. This  movement stretches the top of the shoulders. Don’t push the arm into your face. Keep arms level with shoulder. Keep back straight and sit erect, but not stiff. Release slowly.

Position #3: Push back from the desk, but remain seated near the edge of your chair. Open legs wide with your feet planted on the floor. Take a deep breath and exhale, hinge at the hips, placing your palms or fingertips on the floor. Keep your head a long extension of your spine. Breathe deeply.

Sit straight up, shoulders down and back, chest out & open, with hands on each knee, and breathe deeply.

Position #4:  Turn towards your desk. Straighten your arms and lay your palms on the top of the desk. Push your chair out, but stay seated in it. Legs are wide apart, feet on the floor. Your head will be slightly lower than your shoulders. Shoulders are extended. Back is not arched or curved, keep it straight, long, and lean. This movement stretches out your stiff spine. You are also opening the hips and shoulders.

Position #5: Move your chair out of the way. Put your hands on top of the desk. Stand back and do the same movement as Position 4, but this time you are standing. Hinge at the hips, stick your tailbone out, and your stance is the width of your hips. Spread your fingers out wide. Deepen your breathing. You’ll feel a stretch in your armpits and shoulders, similar to when you are in downward facing dog.

Position #6: Sitting in your chair, bend your arms so that your hands are in front of you. Close your arms with the elbows and palms toward each other. Cross your right arm over your left arm, and put your left hand in your right hand. Take a couple of deep breaths and relax into the pose. Don’t force it. You should feel a good stretch in your shoulders. Take deep, slow breaths. You will feel a good stretch between the shoulder blades. Breathe. Pull the elbows down. Now start over, but this time cross your left arm over your right arm. This move is called seated Eagle.

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

© 2009 KaTrina Love
www.leisurelivingblog.com

Say What You Mean

Our thoughts and words help to pioneer the direction of our life. God created the Earth and everything in it with words. All He said was…”Let there be…” and there was light. We are made in the image of God. Our words are powerful too. So we must think and speak words that bring life and not words and thoughts that kill. When our will is aligned with God’s will, then our desires are His. We can then speak with confidence and power, and wait expectantly and patiently. You are what you think you are and what you say you are. If your life, situation isn’t how you want, you have the power to change it.

“…it is paramount that you become the master of your thoughts. Shift your thought life. Filter out anything that you do not want to show up in your future, and focus on what you truly desire. God wired your thoughts to have power so you would be equipped to overcome every obstacle. He fashioned you to create, innovate, strategize, and succeed–and just to be sure, He put His own divine thoughts and nature within you.” ~Cindy Trimm

References:

Charles Caps’ The Tongue: A Creative Force
Pastor Creflo Dollars’ What You Say Is What You Get
Pastor Creflo Dollars’ The Power of Speaking God’s Word
Joyce Meyer’s Battlefield of the Mind: Winning the Battle in Your Mind
Joyce Meyer’s Me and My Big Mouth!
Cindy Trimm’s Commanding Your Morning

Many blessings,

Trina

Yoga Pose Series: Triangle Pose

by Trina Love Abram

My favorite Yoga pose is Triangle or Trikonasana. The root word trikona, means “three angle or triangle” and asana means posture in Sanskrit.

Benefits of Triangle Pose

Triangle Pose simultaneously energizes and relaxes you, alleviating stress. It is an elegantly powerful pose that works the abdominal external oblique muscles, effectively lengthening and shaving them. Triangle also strengthens your back, opens your chest and your hip joints, strengthens and lengthens your inner thigh muscles, strengthens your calves, helps to reduce love handles, and engages the abdominal muscles to aid in digestion. The twisting and extending that is involved also massages the spinal nerves. In Triangle, you feel balanced, energized, and focused. You are stable, secure, and powerful.

Prevent Injuries

For Triangle Pose to be effective, you MUST do the pose correctly. You must concern yourself with proper alignment and placement of your limbs. The line of the torso from the side of your waist to the armpit must be flat, and not rounded, toward the ceiling. It is the contraction of the abdominal external oblique muscles that work to strengthen and tone your sides.

Do not stand with your legs too close or too far apart:

The foundation of this pose is your stance. Your legs are the base and must be properly positioned and far enough apart to support you. Stand in the middle of your mat, and extend your arms to the side. Step your legs apart so that your stance is as wide as or wider than the length of your arms from your shoulders to the tips of your fingers. If one or both of your knees want to bend, then your stance is too wide.

Do not lean forward:

Do not lean forward. The objective of the pose is not that you reach the mat with your hand or fingers. Open your chest towards the ceiling. The arm that is extended towards the ceiling should be in line with your ear. Stick your pelvis and hips forward. I repeat, do not lean forward in this pose.

Getting Into Triangle

*I advise you to first practice Triangle up against the wall. Leave your top hand on your hip, your lower hand on your shin. Bend at the hips instead of at the waist. This gives you the proper alignment of your hips pressed forward, your shoulder rotated up, and your chest open and lifted to the ceiling along with your head and your gaze. The wall acts as a buffer.

1. Lift your arms to shoulder height into a T position.
2. Lift your chest and torso up, keeping your shoulders down and back.
3. Step your feet straight out to each side so that your toes are parallel with the tips of your fingers. It is essential that your stance is far enough apart to support you. This is your base.
4. Turn both of your feet forward, so that they are parallel to one another and pointed directly to the front, as your torso should be.
5. Lift and spread your toes wide, and then place them back on the mat.
6. Leaving the left foot pointed straight ahead, turn your your right foot out to the right 90 degrees.
7. Extend your torso to the right, and then continue to bend to the right from your hip until your right arm is comfortable either above your knee, on your shin, on your ankle, or on the mat. Simultaneously, lift your left arm straight to the ceiling. Imagine that your arms are making a vertical T (in line with the tops of your shoulders). Listen to your body. If as far as your body says it can do down is you placing your hand on your thigh, then don’t go further than that. As you practice the pose, your hamstrings will loosen up, and you will be able to go down farther.
8. Press your hips forward, tuck your tailbone under, and rotate your left shoulder towards the ceiling. Do not stick your butt or tailbone out to achieve the position. You are defeating the purpose.
9. Turn your chest up towards the ceiling, effectively opening the chest and providing more flexibility in the oblique muscles.
10. Keep your gaze straight ahead or gaze softly towards your left thumb.
11. Inhale and exhale, and feel your rib cage expand and contract. As the weight of the rib cage shifts during breathing, you are challenged to maintain the pose in its proper form. Triangle also benefits your posture because the dynamics of the position challenge your balance and your coordination.
12. Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back (left) heel into the floor and pulling the right arm downward. Reverse the feet and repeat for the same length of time on the left side.

Counter Poses

I emphasize balance in your Yoga practice, which means that when you bend in one direction, you must follow with a pose that bends in the opposite direction. If you work your right side, you must balance by also working your left side. In Triangle pose, you are bending from side to side. I suggest Wide Leg Forward Bend followed by a Wide Legged Backbend.

 

What You Will Feel

 You will feel:

• Your oblique (side) muscles lengthen as you extend
• Your thighs and calf muscles working to keep you steady
• Your hamstring muscles stretch, if your stance is wide enough
• The shoulder of your arm that is extended rotate in the socket allowing you to open your chest towards the ceiling
• Your glute muscles working as you press your hips forward

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. Make sure that you have adequate instructions about how to accurately perform these poses before you try them. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

Namaste,
Trina

 www.leisurelivingblog.com

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

© 2009 KaTrina Love Abram

Yoga Basics Part 4: Alignment

There are Yoga poses that seduce, challenge, and humiliate you. Some poses will make you smile with satisfaction, while others illicit a grunt of frustration. What ever the pose, and regardless of how it makes you feel, the most important aspect of a Yoga pose is alignment.

Alignment is the combination of technical intricacies of the pose that enable you to properly position yourself into the pose without causing injury. While it might take some time for your pose to echo your teacher’s example, a picture you see a lot, or the fitness lady on the DVD, if your alignment is correct, then with practice, your body will eventually ease into the pose. Of course unless you have injuries that prevent it.

You want to make sure that every part of your body is correctly positioned. Let’s talk about some actual poses as examples.

When you get into position, mentally start at your toes and move up to the top of your head to ensure that you are properly aligned.

Alignment Checklist for Downward Facing Dog

When you get into the Downward Facing Dog position, mentally check that you are:

• Pressing the heels of your feet towards the ground. It is the act of pressing that is important, and not that your heels actually make it to the mat.
• Pressing your tailbone up towards the ceiling
• Pressing your chest towards your thighs.

Also ensure that your:

• Arms are straight
• Head is hanging down
• Neck is loose and not lifted
• Gazing between your knees
• Palms are pressed into the mat with your weight on your palm, thumb and first finger to prevent injury to your wrist
• Fingers are spread wide

These are the technical intricacies of Downward Facing Dog that put you into proper alignment. These alignment principles prevent you from straining your neck, arching your back, and injuring your wrist. They help to lengthen and stretch your hamstring and calf muscles, strengthen your arm muscles, and loosen and strengthen your shoulder muscles.

Take your mind through that mental checklist every time you do Downward Facing Dog. Your pose might not look the way you want it to just yet, but 95% of the battle is getting the alignment correct; the rest is just practice.

Alignment Checklist for Camel Pose

When you get into Camel position, mentally check tha you are:

• On your knees
• Pressing your hips forward
• Pressing your shoulders down and back
• Lifting your face towards the ceiling
• Not recklessly hanging your head back
• Contracting your buttock muscles
• Opening your chest
• Putting your hands either on the heels of your feet or in the small of your back

When most people see Camel , they immediately try to reach their arms to their heels, even if it means that they are not up on their knees as they should be. Touching your feet is not the most important thing of the pose. The most important thing about Camel pose is that you are pressing your hips forward while you are on your knees. This stretches and opens your hips, rib cage, ab muscles, shoulders, and chest.

Yoga is a life long investment into your physical, mental, and emotional prosperity and wellness. Take your time to learn the basics, so that you maximize the results. Don’t rush through the Yoga moves. Take your time to breath, listen to your body, and focus on how you feel in each pose. Pay careful attention to the technical instructions of the pose, and do a mental check as you ease into the pose. Alignment is more important than the aesthetics of the position.

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

© 2009 KaTrina Love Abram

Sleep on Your Back to Help Your Skin

Did you know that sleeping on your back is good for your skin? Gravity pulls on your skin during the day, which can make you look tired. At night, while you sleep, you want to reverse what gravity does to your skin during the day. When you sleep on your back, you counteract that pull. When you sleep face down, fluid pools in your face, adding to the adverse affects of gravity pulling on your skin all day. So you may awaken with an abundance of puffiness because of the excess fluid in your face. Do the skin on your face a favor and sleep on your back.

Speak Power Into Your Day

Every morning I speak empowering affirmations. In these affirmations, I am repeating God’s Words and reiterating to myself who I am. I am indicating to God that I have faith in Him and the Him that resides inside of me. These are powerful, positive statements that unleash affable actions and great expectations all day, for example: “I am a victor, not a victim. God inspires me. I attract peace, love, and joy. This is going to be a great day!”

If you tell yourself when you first wake up that today is going to be a great day, you are setting in motion your actions for the day, painting your environment for the day, and taking control of your life. You must have faith and believe that it is going to be a good day, no matter what. If you tell yourself first thing in the morning that “something good will happen to you today”, you will look for the good in everything. Positive, empowered, joyful living starts in your mind, takes action through your words, and burrows into your heart. It is a practiced state.

Bring your faith out of your heart and into the air. Send your words of faith out into the air, and experience peace and calm. Practice a positive outlook each morning, and watch it make a difference in your daily demeanor.

Many blessings,
Trina

Yoga Pose Series:Legs up the Wall Pose

Legs up the wall pose is a restorative, submissive, passive pose that enables you to surrender your thoughts to peace.  It is an inversion pose that helps you to rest and center and improves blood flow to your eyes, ears, and brain. It also eases anxiety, headaches, and depression. I usually do this pose after a vigorous Yoga Flow class to warm down, before I go to sleep at night to calm my mind, or anytime during the day when I need a mental break. It is a great pose for centering and calming.

Preventing Injuries

Use caution if you have neck or back problems. If your toes, feet, or legs begin to tingle, bend your knees, and slide your feet down the wall. Because this is an inversion, it is not recommended to practice during your menstrual cycle; however, some maintain that the pose eases menstrual cramps.

Getting Your Lets Up the Wall

*You want to be as close to the wall as possible. The wall is your support. If you are not close enough, bend your knees, and scoot your bottom towards the wall.

1. Lie on your side on the floor with your knees bent. The side of your thigh, the bottom of your feet, and the side of your bottom are touching the wall.
2. Turn on your back with your knees still bent, your bottom touching the wall, and the bottom of your feet touching the wall.
3. Slide your feet up the wall until your legs are fully extended. The back of your thighs and your bottom are touching the wall. Your back, shoulder, and head are lying on the floor.
4. Gaze at your feet, which are not pointed or flexed, but they are parallel to your head.
5. Extend both arms out to the side on the floor or place them on your abdomen with your palms facing down.
6. Breathe deeply and easily.

What You Will Feel

You will feel a stretch in your hamstrings, lengthening of your torso, opening of your chest, and stretching in your neck.

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

© 2009 KaTrina Love Abram 

 

Yoga Basics Part 3: Focus, Intent, Attitude

In this Yoga Basics series, we discussed how important it is to breath and listen to your body when you practice Yoga. In this article, we discuss the third most important aspect of Yoga: Focus, Intentions, & Attitude.

If you are concerned with what other people in your class are doing, you lack Focus. If you are unhappy with your current Yoga practice, then you must assess your intentions. If you are not getting the mental benefits of Yoga, check your attitude.

Focus

For most people, the Yoga Balancing Poses are their least favorite. Why? Because balancing poses require total Focus, as well as balance, control, and concentration. You must be totally in the moment, in the current pose, and Focused, to be successful. Yoga teaches us to Focus and concentrate, which is the only way that you can remember all of the correct placements of each part of your body in a specific Pose. You must Focus on you. Forget that there are other people in the class. Exorcise the images on DVDs of perfect bodies in perfect poses. To totally be who you are, where you are, in each specific pose, you must Focus. Concentrate on the instructions that your teacher gives you, how your body feels in each Pose, and on the specifics of the Pose that you’ve learned.

Intentions

What are your intentions with your Yoga practice? Is it to lose weight, to become more flexible, to exercise, to become more aware of yourself, to gain peace and calm, to eradicate depression, to treat an injury, or to become stronger? There is no wrong intention; however, you must identify your intentions. When you know what your intentions are, then you can choose the type of Yoga practice that aligns with your intentions. If you want to lose weight, then Gentle Yoga is probably not what you need to take. Bikram (Hot) and Ashtanga Yoga are faster moving, more intense Yoga practices, which are better for weight loss. If you want to stretch and relieve stress, you probably want more Gentle Yoga. Checking different Yoga Studios and classes and talking to the teachers and discussing your intentions and goals will help you to get the most out of your Yoga practice and to get started in the Yoga practice that is more beneficial to you. Visit the Studios. Research the different types of Yoga, so that your practice mirrors your intentions.

 Attitude

A positive Attitude is imperative. A negative Attitude works against you and obstructs the healing principles of Yoga. Yoga connects your mind and body, soothing your conscious, and increasing the positive functions of your body. Your mind is one of the most important organs of your body. There is a process for everything…Yoga is no different. Stay positive that you will reach your goals and reap the benefits of your Yoga practice. Every time you practice Yoga, notice the strides that you make. And you do make positive, productive, forward strides every time you practice Yoga. Your Attitude affects the mental benefits of your Yoga practice. A positive Attitude helps you to Focus and Concentrate better. It also helps you to stay mindful of the intricacies of each Pose that you are tasked with remembering and putting to practice. During every warm up session, establish your intentions and have a positive attitude.

Conclusion

Maximize the benefits of your Yoga practice by focusing inward, establishing your intentions, and having a positive attitude. Yoga is what you make it. You cannot approach Yoga with a competitive mindset, skewed intentions, and a negative attitude. If you do, you are counteracting the positive benefits of your Yoga practice. Your Yoga practice is about you. Focus on you!

Yoga Basics: Part 1
Yoga Basics: Part 2

*Disclaimer: As with any exercise regimen, consult your doctor or physician before you start. The Leisure Living Blog, its contributors, or listed resources are not responsible for any injuries.

© 2009 KaTrina Love Abram
www.leisurelivingblog.com

Think Like a Giant, not a grasshopper

Are you a grasshopper or a Giant?

“Every battle is won or lost in the arena of your mind.”

In the book of Numbers, the Israelites refused to take possession of the land that God prepared for them because they saw themselves as grasshoppers, small and weak. “We can’t attack those people; they are stronger than we are….The land we explored devours those living it. All the people we saw there are of great size.” Numbers 13:31-32. As a man think, so he is, and the Israelites thought of themselves as grasshoppers, even though they repeatedly witnessed the power and might of God. Because the Israelites thought of themselves as weak, like grasshoppers, their opponents shared the same opinion, “We seemed like grasshoppers in our own eyes, and we looked the same to them.” Numbers 13:33

What are you waiting on? You are not a grasshopper. If you are a child of God, then you are a Giant, and you have power, anointing, and the mind of Christ. You have what you need to succeed already planted inside of you.

What are you afraid of? The only people who fail are those who don’t do anything. If you try things, and they don’t work out, at least you tried. You will have no regrets. “The Lord is my light and my salvation, whom shall I fear? The Lord is the stronghold of my life, of whom shall I be afraid?” Psalm 27:1

There is no reason that you cannot be physically, emotionally, mentally, and financially wealthy and prosperous. God promised in Jeremiah 29:11, Deuteronomy 28, and many other scriptures that we, His children…those believing that Jesus died on the cross to save us…, would be successful, peaceful, and joyful. All He asks us to do is to obey His commands, forgive, give, tithe, trust in Him, have faith in Him, live in the Spirit and not in the flesh, and love others.

Know who you are! God is backing you. There are no limitations. Know and believe that your endeavors are successful. Open your mind to what success is. It is not just monetary. Don’t be like the Israelites who never made it to the promised land; instead, their children, bold and ready, took possession of the land. The original Israelites did not have faith (except for Caleb and Joshua). Be a Giant…have giant thoughts. Don’t be a grasshopper, always afraid of Giants, looking for meager handouts, taking the lowest, always waiting on something to happen. Be a Giant and make things happen. If you do your part, God will add His super to your natural.

“Delight yourself in the Lord and He will give you the desires of your heart.” Psalm 37:4

Additional Resources:

Commanding Your Morning by Cindy Trimm
Never Give Up!: Relentless Determination to Overcome Life’s Challenges by Joyce Meyer
Become a Better You: 7 Keys to Improving Your Life Every Day by Joel Osteen
God Has a Plan for Your Life: The Discovery that Makes All the Difference by Charles Stanley

Many blessings,

Trina

© 2009 KaTrina Love Abram

Blogalicious Conference 2009: Informative and Inspiring

by Trina Love Abram

Have you ever taken a class, heard a sermon, gotten some wise advice, or attended an event that totally changed your outlook or your life? I have, and the latest life-changing event that I attended was the Blogalicious Weekend Conference here in Midtown Atlanta at the W Hotel.

A consortium of women bloggers crowded the second floor of the swank W Hotel in Midtown Atlanta this weekend. An array of races in varying hues bustled excitedly from room to room soaking up the meals of blogging knowledge that this conference served up on a sparkling silver platter.

The event founders cleverly call themselves the Three Justices, three savvy, smart, and gracious young women with a passion for blogging and social media and helping others fulfill their dreams of successful blogging. Justice Fergie, Justice Joesie, and Justice Ny provided a wealth of information using some of the best bloggers in the business as the conduit. It was phenomenal. The Justices are all attorneys,  mothers, and wives. Between the three of them they have seven kids, hence the special theme of the conference, which was blogging women of color. Most of the speakers were mothers who passionately split their time blogging, wearing their Supermom capes, and being wives.

I started blogging about three months ago. At The Leisure Living Blog, I write about my biggest passion, blooming prosperous souls mentally, physically, emotionally, and financially through Yoga, cognizant positivity, and spiritual inspiration. The Writing Land is a more personal blog about my non-fiction, creative, and technical writing journey, goals, setbacks, and accomplishments. With being such a novice blogger, the conference was like a huge gift box with tons of prizes stuffed inside. Every layer that I unwrapped contained an even better prize than the previous layer. The sessions that I enjoyed were: Upgrade You, Taking Your Blog to the Next Level, Style Online & The Multicultural Blogger, The Art of Small Business Blogging, and Secrets of a Successful Blog. Mama Niri, Cordiva from SheGeeks, Frugalista, and Xochitl Gonzalez from Always a Blogs Maid are some of the blogger panelist that I got to meet and enjoy at the conference.

With the assurance that you will attend the 2010 conference, which will be in sunny Miami, I want to share some tips that I learned at the conference:

1. Be passionate and authentic in your writing. Every speaker stressed the importance of being honest, transparent, and enjoying what you blog about.
2. Do your research. Check your facts.
3. Be consistent. Make a schedule and post regularly so that your readers know when to expect new information.
4. Share. Link to and refer readers to other blogs. There is enough fame and fortune on the information highway for us all.
5. Comment. Leave comments on other people’s blogs. You want comments on your blog, so reciprocate. Pay it forward.
6. Set goals for where you want your blog to go. Use your own personal definition of success to track your progress.
7. Use Social Networking Tools and Media, for example, Twitter and Facebook, widgets and plug-ins.
8. Write Right. Grammar and spelling errors can be distracting, which will detract from your intended meaning. Use correct grammar and spell check.
9. Develop your own brand and design that represents you, your blog, and subject matter.
10. Be creative. Don’t mimic others; instead, use others as examples, and build your own blogging landscape and presence.
11. Find your own voice. It’s more work to pretend, so just be you. Have your own sound.
12. Know who your audience is and know what they seek. Then speak to them when you write.
13. Keep abreast of the technology that is available to bloggers.

In addition to these tips, the speakers provided us with tons of technology and software suggestions to help us take our blogs to the next level, streamline the process of updating content in multiple places (single sourcing), and get site statistics.

We received an array of gifts from the conference sponsors. Even the table centerpieces at breakfast, brunch, and dinner were composed of free gift elements that the sponsors encouraged us to take. These women did a wonderful job.

Blogalicious was informative, but it was also inspiring. The dedication and determination of the experienced bloggers was impermeable. The speakers’ transparent stories about where they were then and where they are now lent validity and plausibility to the thoughts and dreams I’d had about blogging and being an Infoprenuer. They all had the attitude that “If I can do it, You can too…and here’s what you need to do to get started.” Inspiring! In her Keynote speech, Karen Walrond encouraged us to “make our different beautiful.” She chronicled her blogging experience and gave us tips that’ll keep us from stumbling on our own journey. Author Denene Millner‘s took us through her personal journey, reminding us that divine intervention is present at every turn. 

Already I’ve updated the design on my blog site, created a brand, set a posting schedule, and started a Twitter account. I was so pumped when I got home, that what I could immediately do, I did.

I really enjoyed meeting the other bloggers, networking, making connections, and hearing success stories. I didn’t meet not one person that wasn’t eager to learn or eager to teach. It was spectacular. We swapped knowledge, stories, and smiles. And that’s what it is all about, exchanging information and bringing along others as you climb. I want to thank the Justices for the best conference that I’ve attended in the last couple of years. The entire conference was deftly structured, organized, professional, and fun. I welcomed the contagious kinetic energy coursing in every room. The Food was delicious. The staff was gracious. The information was priceless. The inspiration is long lasting. Keep your online ears to the screen for information about Blogalicious 2010 in sunny Miami, Florida. You don’t want to miss it.

Resources:

Blogalicious Weekend 2009 Official Web site

YouTube Videos from Anandaleeke

The Three Justices’ site, Mama Law

Full listing of  Agenda, Bloggers and their We and Sessions

Full listing of Sponsors

© 2009 KaTrina Love Abram