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!