Yoga Practices down regulates chronic-inflammation

Here is a great article with links to help see the benefits of yoga practices for your health. 

"Interestingly, as noted earlier, recent studies have shown that all sides of yoga besides nutrition  — including stretching, balancing, controlled breathing, and focused attention (or meditation) —  also down regulate chronic inflammation through a variety of known molecular, hormonal, and neurobiological pathways."
http://avalonyoga.com/yoga-nutrition-inflammation-fighting-aging-diseases-civilization/

These ways include:
nutrition,
stretching,
balancing,
controlled breathing,
meditation (focused attention)

Common Injuries in Yoga

Here is a great article on research of common yoga injuries entitled:

Adverse Events Associated with Yoga: A Systematic Review of Published Case Reports and Case Series

Be careful of...

1. Headstands
2. Shoulder stands
3. poses putting 1 or both feet behind head
4. variations of lotus position
5. Yoga Type: Bikram 
6. Breathing Style: Pranayama

INVERSIONS (1-4)

"The yoga postures that were most often associated with adverse events were headstand, shoulder stand, postures that required putting 1 or both feet behind the head, and variations of the lotus position."

"Especially, patients with glaucoma should avoid inversions and patients with compromised bone and other musculoskeletal disorders should avoid forceful or competitive yoga forms."

Headstand was by far the most often cited yoga posture; and Pranayama and Bikram yoga were the yoga practices that were most often associated with adverse events.

BIKRAM (5)

"Bikram yoga is a very intense physical yoga practice that includes forceful exercise and competition [75]. At least 1 of the 3 Bikram yoga-associated adverse events, a hyponatriaemia due to excessive fluid replacement after intensive sweating [51], can be directly related to the specific conditions in Bikram yoga and cannot be transferred to other yoga styles. The extreme heat and intensity of the Bikram yoga practice may make this style of yoga inappropriate for older adults and people with medical conditions."

PRANAYAMA (6)

"extreme forms that involve holding or forcing the breath are considered an advanced yoga practice that should not be done by those new to yoga.

Article: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0075515

Corporate Yoga/Meditation Classes

Mindfulness!

Mindfulness is learning to be aware of yourself in body, heart and mind. As you choose a class that fits best for you, find one that addresses all three.

• Relaxing the muscles, 
• breathing techniques and 
• exercises that focus on clearing the mind. 

As I tell my students, the mind is a muscle and you need to teach it to relax. Creating an environment for a proper mindfulness routine is also key. We will discuss this in another post. Namaste!

Stretches for Sciatic Nerve & Piriformis Muscle

"When the piriformis muscle becomes tight and/or inflamed, it can cause irritation of the sciatic nerve. This irritation leads to sciatic-like pain, tingling and numbness that run from the lower back, to the rear and sometimes down the leg and into the foot."

6 Stretches to Relieve Sciatic Nerve Pain
1- Pigeon Pose (Full)
2- Frog Pose (Please use a bolster to support you if you need it)
3- Reclined Pigeon (on back, pulling in one knee while ankle is propped on the knee)
4- Foam Roller or Therapy Balls: Roll over the muscle and massage that area.
5- Reclined Cow's Face Post (on back, pulling both feet in  and stretching the muscle)
6- Low Lung (aka Runner's Lung Pose)
Full Article: http://www.prevention.com/fitness/yoga/stretches-sciatic-nerve-pain

New Class: Saturdays at Avalon!!

http://avalonyoga.com/schedule/#sat-1230pm

Yoga for Teens!

Teen Yoga Class!

• We had a great yoga retreat for teens! 
• These are pictures from our morning class. 
• We did vinyasa flow and ended with meditation and relaxation! 
• These girls spent a week here learning skills on a variety of things. 
• Everyone morning they took a morning class. 
• I was honored to teach these wonderful girls yoga! Some for the first time!

Gentle Yoga for Senior Citizens

We have a great time at our gentle yoga class. Here are a few tips for teaching gentle yoga.

• Adaptive Positions: Always have alternative positions to adapt for injuries
• Slowly: Transition between asanas at a slower rate than normal to ensure injuries don't occur.
• Smile! Enjoy your stretches and positions. 
• Props: Use straps, blocks and blankets for knee padding or yoga mini mat which we sell. Contact: angieholzer@gmail.com if you're interested.

This is a great class!

Guided Meditation

The thought for meditation today was on gratitude!

Meditation can be practiced in a variety of different ways and styles. I like to focus on guided visualization exercises for those who have anxiety. This allows the mind to practice focusing on letting go of the stress and visual the stress leaving the body. This is all done while focusing on relaxing the muscles, the heart and the mind.

When doing this at home, always starting with breathing exercises to calm the body, heart and mind. You can start in a seated or lying down position!

"Gratitude also opens your eyes to the limitless potential of the universe" Stephen Richards

Yoga by the Water!

We had a beautiful session this morning on the dock overlooking the Baylands.

• Gentle Breeze
• Morning Sun
• Birds Chirping
• Natural Surrounding
• Flowing Water
• Rejuvenating

Namaste!

Meditation in Golden Gate Cemetery!

Meditation: Today I meditated in the U.S. Golden Gate Cemetery in San Francisco, CA.

Peaceful. Contemplative.

I meditated about faith. How we walk by faith in this life. How faith is a strength. How faith gets us through a lot of struggles in our life. It's maintaining an attitude of hope during the hard times instead of withering to despair. "Above all, taking the shield of faith, wherewith ye shall be able to quence all the fiery darts of the wicked." Ephesians 6:16

As these men and women died in maintaining my freedom, I will choose to be grateful and have faith.

Corporate Chair Yoga

I participated in a 3-Day Wellness Event that Bay Alarm put on for their employees. Highlights:

6 Ways to Reduce Stress
1- Deep Breathing (close eyes, deep inhale 4 counts, exhale 6 counts, repeat for 5 minutes)
2- Aroma (smells: lavender, eucalyptus, lemon)
3- Soothing Music
4- Stretching Muscles (3 main areas we hold stress: neck, shoulders, back)
5- Exercise
6- Health Eating

Remember to take a 5-10 minute break at your desk and do some deep breathing and stretching!

Therapy Balls in your practice!

Enjoy this practice! It can be very relaxing!

• Massage Balls are a great way to relieve stress from your  muscles. 
• Size: You can use a variety of balls depending on your needs. The size we used here worked really well for the back and spine as we relaxed into our poses. Smaller balls could work well for legs and arms.
• Roll the back on muscle to relieve tension
• Lye on the ball to put pressure on knots and release tension
• Don't forget to BREATHE!
• Hold your poses for several minds

Adaptive Yoga for Spinal Cord Injuries

ESTABLISH GOALS AND PURPOSE

Adaptive Yoga varies from person to person. 

Have a candid conversation with your yoga instructor from the beginning on your goals.

Explain your areas of injuries and capacity so you don't cause more harm to your injury.

Meet frequently with your instructor based on your goals. I encourage my clients to meet weekly or twice a week for the first few weeks.

Meditation Techniques

• Sit in a comfortable seated position 
• Hands on your knees, palms facing up
• First 2 fingers together in gana mudra 
• Eyes open if you're in nature (closed in a studio) 
• Breathe in through your nose, out through your nose
• Breathing: Inhale for 5-7 seconds, Exhale for 5-7 seconds. Holding your breath isn't recommended for this meditation. 
• Invite students to focus on their breath and listen to the sounds around them (or to the silence or calming music in studio)
• Starting Meditation: should last for 3-5 minutes. Longer if focus is on meditation.
• Ending Meditation: 3-5 minutes (longer if desired) 

Benefits of doing Yoga in Nature!

Benefits:Yoga in Nature!
This week we held our morning yoga practice in a bird preserve natural park. Here are a few benefits we received...

• Rejuvenated the body as we felt the gentle breeze from the water during asana positions
• Calmed the mind as we listened to the peaceful chirping of birds during Shavasana
• Relaxed the heart as we increased our appreciation and connection with nature during opening meditation

The perfect way to touch each of the 3 areas of yoga; body, heart and mind!

Yoga by the Baylands: Beginners-Intermediate Level

• When: Monday & Thursday mornings
• Where: Bayland Sailing Station 
• Please send me an email if you think you'll make it. Depending on wind factor, we might reschedule.
• Contact me for more details: angieholzer@gmail.com

Relaxation Classes!

• Relaxation is important to your yoga practice. 
• It allows your muscles to temporarily relieve the pressure we put on our bodies.
• Muscle relaxation in between hard poses can be important for your body. Learn to listen to your body and be good to yourself.
• Mind, Heart and Body should be involved in all yoga practices. Relaxation allows your mind and body to relax as you pay attention to your heart chakra. 
• Contact me for details about scheduling a class!

Yoga Alliance RYT-200 Certification

My journey begins in India...

...where I grew to love yoga even more! I learned from the most amazing instructors on proper techniques and how to prevent injuries.