Restorative Yoga – Supported Child’s Pose

It’s Namaste Thursday! Dr. Laurie Buchanan was happy to stop by and share one of everyone’s favorite restorative yoga poses, supported child’s pose. Read along and learn through Dr. Buchanan to relax, restore, and rejuvenate!

“The most important purpose of Yoga is to bring about a deep transformation of the individual–an awakening of intelligence that is free of dependencies and romantic beliefs and ready to meet the accelerating challanges of the 21st century.” ~ Ganga White

About Restorative Yoga

Restorative yoga is a beautiful style of yoga that’s both powerful and gentle. As mentioned in previous articles, this style of yoga is a term for poses done with the full support of bolsters, straps, blankets, or blocks—allowing the practitioner to comfortably sink into a pose that’s held for between 5 and 10 minutes so they can be completely relaxed, absorbed, and present.

Our body is the physical package we reside in during life’s sojourn. If we were told at birth that we’d have one vehicle—one vehicle only—to last our entire our lifetime, you can be certain that we’d take extra good care of it. Just like a vehicle, our body’s reliability and value is extended with care and preventive maintenance.

One of the best preventive and curative methods of self-health—body, mind, and spirit—is yoga. Not a religion or a replacement for your current spiritual path, yoga supplements whatever path you’re on. It teaches us to listen to our breath, which inherently leads us to listen with our heart.

In a world that places tremendous value on busy-ness, you might wonder how being still could possibly be beneficial? First of all, the “active stillness” of restorative yoga is a challenge, and who doesn’t love a good challenge? But more importantly, consistent yoga practice has transformative effects:

• Strengthens the physical body
• Focuses the mind
• Boosts serotonin level
• Decreases anxiety, depression, and fear
• Enhances sleep
• Boosts the immune system
• Balances blood sugar levels
• Releases muscle tension
• Staves off illness
• Slows the aging process

Supported Child’s Pose

This pose is like a refuge from life’s storms—a personal sanctuary that soothes frazzled nerves. Protective in nature, this forward-bending posture shields the vital energy centers of the body, providing us with the confidence to release and let go, even from a place of overwhelm.

Here’s how it’s done:

• Slowly lower yourself so that both knees are on your yoga mat a little wider than your hips (if you need more padding, place a folded blanket beneath your knees). Your shins should be flat on the mat with your feet behind you, soles facing the ceiling.
• Sit on your heels.
• Place a bolster (pillow, couch cushion, or rolled blanket) lengthwise between your thighs; exhale and lay forward onto the bolster, turning your head sideways and let the bolster support the full weight of your head.
• Allow your arms to relax to the ground, reaching forward a bit.
• Close your eyes and focus on your breath. As humans, we breathe approximately 22,000 times each day. Allow this pose to help you find a deep connection with each breath.
• Halfway through the pose, turn your head the other way so that your neck receives an even stretch.

Modifications

• If you want more height in the forward bend, use two bolsters—stacked—one between your thighs, the other staggered toward you so it’s just under your belly (or more blankets and pillows).

• If your feet or ankles are uncomfortable or cramp, roll a towel or small blanket and place it under your ankles.

 

One of my favorite restorative asanas, I love how I feel when I melt into supported child’s pose and mentally affirm, “I draw from my inner strength and light.”

On 9/11, we all learned valuable lessons.

“Tragedy is a hell of a teacher. It’s much too strict, but it’s a hell of a teacher.” – Harlan Coben

8:46 am EST: Flight 11 crashes into the North Tower (1 WTC).
9:03 am EST: Flight 175 crashes into the South Tower (2 WTC).
9:37 am EST: Flight 77 crashes into the western side of the Pentagon.
10:03 am EST: Flight 93 crashes into a field in Shanksville, Pennsylvania.

We will remember the events that transpired on September 11th, 2001  forever be. And, the day will go down in history as a marked point of significant change – one that opened up many new possible directions for the fate of humanity.

As the anniversary of 9/11 passes, people share stories that well up buried emotions of fear, anger, and tension from within. How do these feelings still affect our everyday lives? How can we use these events and the strong emotions that go with them to ultimately transform the future?  What can we do to commemorate these events from a positive perspective?

Here are three lessons tragic events like 9/11 teach us about ourselves, and how we can light a pathway toward true freedom in the future.

The Lesson of Perspective

Take a moment to ask yourself “How do I see the future? What can I focus on to be the love this world so desperately needs to journey from fear and pain to peace and freedom?”

“Even though nothing changes, perspective changes everything.”

The past has passed, and the future is what we make it. If we continue to focus on that simmering barbaric anger there will be more anger toward us. If we take on an “eye for an eye” mentality, we will all surely be blind to a possible vision of peace. The power of perspective gives us the chance to change the future, and it’s up to us individually to choose to make a reality from that perspective.  See and act on that perspective starting with your thoughts.  Let it find its way into your words, and eventually into your actions.  Even though nothing changes, perspective changes everything.

The Lesson of Forgiveness

The events of 9/11 will forever be in the minds of those who experienced it, but these are events that only shape us to be who we are right now.  The choice to grow into a compassionate human being is ours to make.  There were surely a series of events in the lives of the responsible terrorists that lead them to believe what they were doing was righteous.  What authority are we given to pass judgement on the people responsible for these heinous crimes?  The answer is none.  Souls were placed within our bodies to experience and grow wiser, to return to Source and bolster its strength.  Let us all forgive for the acts that do not come from the soul, knowing that forgiveness from within provides a chance for peace that stretches outward.

The Lesson of Love

Love is normally directed toward those who also love.  The thought of loving those who show aggression is almost unheard of.  The lesson here is that those who show aggression are the ones who need love the most. If a well was dry, would you neglect it of water? Our souls seek only love, and therefore, those who are deprived of love are the ones who need it most.  As Mother Teresa said,  “I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love.”

Begin with a declaration to yourself.  Make the statement:  “Today and every day in the future I will start with myself, seeing from a true perspective of love, peace, and forgiveness.  I will let go of the past and move only into a future that can be if I choose it.”

No matter what may occur, we all have a choice to learn again…

What would be said if there were only one moment to speak up?

The realization of a single moment to speak up creates an immediate feeling of urgency to address the above question.  Humans throughout history have made choices to spark the fire of a true tongue.  During all of these moments, an impact on the course of civilization was created.  No matter how large or small it may have been, that exact moment led the course to what is – right now.

I couldn’t agree more.  Silence protects no one.  Silence changes nothing.

The past has seen society programmed into a fear of speaking up. Right at this very moment, there is a voice out there that has been lulled to a hush, trapped in the mind. Even during this budding age of enlightenment, we find ourselves in a gridlock of sorts, with millions of passive attitudes and engrossed minds churning through an every-day process.

Speak up for yourself, speak up for those in need.

The fear of fines, imprisonment, or even death has loomed overhead for all those who brought thoughts of truth to their tongue in the past.  The few who were not afraid to speak up live throughout history as some of the greatest figures in the course of history.

Where would the world be at this moment had Dr. Martin Luther King never led the famous March on Washington for Jobs and Freedom?  What if Mikhail Gorbachev had never taken the courage to give up the absolute power of Soviet Communism?  And, what if Millicent Fawcett had never decided to campaign for equal rights and votes for women?  Or, what if Jesus never taught a message of love, forgiveness, and faith?  The list goes on.

Again, we see that speaking up has guided humanity to where it is right now, and we’re nowhere near finished.  When the realization is made that a single moment may be all there is to speak up and change the course of societal progress, it suddenly becomes the most important thing that could ever be done.

Realizing the true value of speaking up can open up a world of possibility.  There are multiple situations where you can find that speaking up changes the situation – many times for the better.  Speaking up can change the minds of those against you, or even perhaps those who are against each other.  Speaking up in business could get you a raise, or close a client.  Even standing up in the face of fear and speaking up in your own mind can alter a mood or perspective, leading you to the attraction of a more desirable present moment.  Most importantly, stepping up and speaking out for humanity could create an indelible mark in history that will be cherished and celebrated for generations.

Speaking up in the present moment..

As Eckhart Tolle states,  “Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life”.  Traveling beyond the now to place an opportunity for the future provides an empty guarantee.

Forget about the future and focus solely on the present; speaking up in the present speaks up for the future.

So the question is:

What waits inside you? 

What gifts to humanity can be shared from your soul, starting now?

Up to 60% of the human adult body is water – we all need to drink it.  Proper hydration is essential to life.

Two-thirds of your body is water, so you must stay hydrated to keep your body functioning properly. Getting enough fluids regulates your body’s temperature, provides nutrition for your cells, maintains your joints so they’re well lubricated, and helps your organs function at their best. Staying hydrated also benefits your sleep, your mood, and your ability to focus.

Indeed, next to oxygen, water is the single most important nutrient you will give your body. Water rejuvenates, and carries vital nutrients all around the body, helping deliver it where it’s needed. Water also helps to pick up the waste and debris cells throw off into the lymphatic system and eliminate it through your body.

Did you know our brain function greatly depends on being hydrated? To say the least…H20 is vital.

According to a 2019 article in Nutrients, a medical journal, water also keeps our muscles from tensing up. Many massage therapists that have clients with cramped muscles will often recommend drinking more water.

For these primary reasons, you need to work to stay hydrated every day. But how much water should you drink? And how can you incorporate more H2O into your day? Let’s explore!

Daily water recommendations:

Here are some guidelines on how to decide how much hydration you need each day.

• Women -11 cups of water a day
• Men-16 cups of water a day
• Toddlers-2 to 4 cups a day
• Children aged 4-8 years-5 cups of water a day
• Children aged 9-13 years, 7 to 8 cups of water a day

Foods That Can Promote Hydration:

Besides drinking water, fruit juices, teas, or flavored waters boost hydration. Plus, fruits and vegetables are great sources of water. Experts say that at least 1/5 of the fluids you consume every day comes from the foods you eat. Vegetables and fruits that contain high levels of water include the following:

• Cucumbers
• Tomatoes
• Spinach
• Brussels Sprouts
• Mushrooms
• Broccoli
• Watermelon
• Blueberries
• Oranges
• Apples

While studies may vary based on age, activity levels, and environment, most people can maintain good hydration by drinking around 2-3 liters of fluids per day. Safe, pure water is best here, as many artificial or “natural” drinks are full of sugar and will not help maintain your body’s hydration levels as well as you think.

How do you know if you’re hydrated enough?

If you aren’t getting enough fluids, your body can become dehydrated. Studies suggest that dehydration decreases your body’s water content so there’s a fluid imbalance. You can become dehydrated if you lose as little at 3% body weight due to lack of water, according to a 2020 review. Dehydration increases your risk of disease, causes memory problems, poor cognitive function, and decreases your muscle endurance. Other symptoms of dehydration include

• Dark urine: According to the European Journal of Nutrition, dark urine is a sign you’re not drinking enough fluids. Drink more fluids if your urine is a dark yellow color with a strong odor.
• Muscle cramps: If you exercise outside in the heat and don’t drink enough you may get muscle cramps. This is common in children who’re outside a lot and forget to drink enough water.
• Headaches: Even mild dehydration can cause headaches, according to a 2019 study.
• Bad breath: The salvia in your mouth contains antibacterial characteristics. If you’re dehydrated, your mouth can’t produce enough salvia so bacteria grow in your mouth. The side effect of this growing bacteria is bad breath.
• Dry skin: If you’ve been out in the heat and your skin is extremely dry, it’s a sign that you are dehydrated. A good test is gently pulling your skin between your thumb and first finger. You are dehydrated if it “tents” and stays like that for a few minutes.
• Cravings for certain foods: Being dehydrated can cause you to crave sweets or salty foods because organs need water to create glucose into energy.

Fourteen Tips To Help You Stay Hydrated

Having trouble staying hydrated? Or do you not especially care to drink water? Here are some tips to help you meet your daily intake goals.

1 – Don’t wait until you’re thirsty

During the day, it’s easy to get preoccupied with kids, work, or school. You may forget to drink water until you feel thirsty. But waiting until you are thirsty before you drink water, means you’re already a bit dehydrated. When you feel thirsty, you’ve already lost 1% to 2% of your body’s water volume. Be sure to make drinking water part of your daily activities.

2 – Keep a water bottle with you all the time

Make it a daily habit to keep your water bottle nearby. If it’s close by, there’s a better chance you’ll remember to drink. Choose a water bottle that holds enough liquid for your day. It should be easy to hold on to for hikes or walking your dog. If you choose a plastic water bottle, avoid buying one with the number 7 in the recycling symbol. This bottle has BPA. Your best choice for a plastic water bottle is a number 2, 4, or 5.

3 – Eat more fresh veggies and fruits

Most of the time when you think of staying hydrated you think of drinking water or other fluids, but consuming lots of fresh vegetables and fruits is another simple way to boost your hydration. Processed foods are high in sodium and fats. Eating too many processed foods increases your risk of dehydration. Try adding fresh foods to your diet. They are not only healthier than processed foods, but they increase your fluid intake.

Here’s an example of a daily menu you could try to increase fluids

• Breakfast: A strawberry and watermelon smoothie. Strawberries comprise 92% water and watermelon contains 91% water.
• Lunch: A leafy green spinach salad drizzled with lemon juice and olive oil. An apple for dessert. Spinach is 93% water, citrus fruits are 86%. An apple is 85% water.
• Dinner: Salmon with lime juice, oven-baked zucchini, and sliced tomatoes. Zucchini is 90% water, tomatoes are 95% water.

So remember to load up on water-rich vegetables and fruits every day for a simple way to boost your fluids.

4 – Flavor your water

Some people dislike the taste of water. To be honest, water is pretty plain. But you can kick up your water’s flavor by adding a variety of veggies, fruits, or herbs. Add slices of lemons or limes for citrus-flavored water. Slices of cucumber, strawberries, and blueberries can also be added to your bottled water to boost your drinking water’s flavor. Herbs add freshness and flavor to your water. Try some mint leaves, ginger, cilantro, basil, or rosemary according to your taste. You can also add a small amount of orange juice or apple juice to your water. This adds flavor but not a lot of calories or sugar. Don’t forget coconut water, maple water, or almond water. These are some other nice waters to try if you’re not a big fan of plain water.

5 – Use a water tracker app

You may find that using a water tracker app on your phone or water helps you remember to drink water. These apps remind you throughout the day to keep drinking. Many of them can be customized for your needs.  Find an app that works for you and your schedule. Many people said they tried several before they found one that worked for them, so don’t give up if your first attempt at using a water tracker app doesn’t go well.

6 – Keep a pitcher of water on your desk

It’s a no-frills way to drinking more water, but placing a pitcher of water on your desk is a visible reminder to drink.

7 – Sip water throughout the day

You could guzzle as many glasses of water as possible in the morning, but that wouldn’t be very enjoyable. You’d probably get tired of drinking water after a day or two. It’s best to sip on water throughout your day. Because you are losing water all day through perspiration, urination, and breathing, it’s important to drink small amounts of water throughout your day to flush out toxins and hydrate all your organs.

 8 – Drink before and during meals

Drinking before and during meals is a simple way to hydrate. You can drink water, milk, or tea during your meals.  Did you know that sometimes when you feel thirsty you’re hungry? Add water to your meals to satisfy your thirst and hunger. Plus, you may find that drinking more water helps you eat less at meals.

9 – Don’t forget to try other fluids

If you’re not a fan of water, don’t worry. You can load up on other fluids to stay hydrated. Try drinking herbal teas, unsweetened orange juice, or flavored seltzer waters. Avoid sugary drinks that only make you thirstier and aren’t nutritious. Buy a juicer and try juicing fruits like watermelon, strawberries, berries, lemons, cantaloupe, and oranges. These natural juices are full of polyphenols and antioxidants that boost your health.

10 – Add spicy foods to your diet

So this sounds crazy at first, but eating spicy foods causes you to drink more water. Add a little chili powder and turmeric to your popcorn, or sprinkle a bit of cayenne pepper on rice cakes. The spicy flavor will make you smile and grab that glass of water every time.

 11 – Ask a friend to remind you

As a friend to hold you accountable to drink enough water every day. Decide how many glasses or bottles of water you want to drink and ask a friend to remind you. You may want to hold one another accountable so it’s not one-sided.

12 – Keep a cup by your bedside

Staying hydrated isn’t just something you need to do during the day. If you wake up at night, take a sip or two of water. Don’t drink too much since you’ll wake up and need to use the bathroom, but a few sips can help. This is important, especially in hot weather or if you’ve been outside all day exercising. You may be waking up due to thirst.

13 – Reward your efforts

Pat yourself on the back. You’ve achieved your water goals today. You have helped your body to be a little healthier today. Because adults like rewards as much as kids do, how about rewarding yourself with a little treat? It could be a special hat you spied on at the store or a book you’ve wanted to read forever. Whatever the reward, enjoy it because of all the effort it took to consume enough water today.

Final Thoughts on the Connection Between Proper Hydration and Staying Well

It’s easy to get distracted by work, kids, school, and the long list of other things you need to do each day, but don’t forget to take care of yourself. One simple thing you can do for yourself is to stay hydrated. Drinking water is essential for good health, so find easy ways to get fluids into your daily schedule. Whether it’s a water tracker app on your phone, a nearby water bottle, or asking a friend to hold you accountable to drink water-there are lots of creative ways to increase your fluids. Start small, don’t try all these tips at once. Add one or two at first, then move on to a couple more until you reach your daily water drinking goals every day.

When your thirst mechanism has been turned off for long, we often mistake thirst for hunger. We are not hungry, we are thirsty, and our body is asking for water.  Next time you feel hungry, drink a full glass of water and see if that subsides within a few minutes. Your thirst mechanism will return to its natural state as you drink more water. Not only will you begin to feel thirsty when you need water, but your appetite will decrease.

Restorative yoga is a beautiful style of yoga that’s both powerful and gentle. As mentioned in previous articles, restorative yoga is a term for poses done with the full support of bolsters, straps, blankets, or blocks—allowing the practitioner to comfortably sink into a pose that’s held for between 5 and 10 minutes so they can be completely relaxed, absorbed, and present.

An excellent low-impact exercise, restorative yoga provides the benefits of movement without the strain. A consistent practice not only helps to energize the physical body, but it also promotes a balanced mood and sharp mind. Another advantage of the gentle twisting poses and stretches in restorative yoga is that it slows the loss of bone density—vital for preventing osteoporosis.

There’s a yogic saying, “The body is as young as the spine is flexible.” The gentle stretching of restorative yoga goes a long way toward increased flexibility and a greater range of motion. Supported Seated Forward Bend helps keep the spine pliable and promotes healthy circulation in the spinal cord. It’s a pose you simply melt into.

 

Here’s how to do this restorative yoga pose:

 

• Place a chair on the floor at one end of your yoga mat—a sturdy chair that won’t slide when you lean into it for support.
• Sit cross-legged on the mat facing the front of the chair. You may want to sit on a folded blanket or bolster for added comfort.
• Place a yoga bolster lengthwise between you and the chair, with one end in the circular space between you and your crossed ankles, and the other end leaning against the chair.
• Bend forward, allowing the full weight of your torso and head to lean—melt—into the bolster for support.

“I melt into supported seated forward bend and mentally affirm, “My life is a place of balance and harmony.”

• Rest your forehead on the bolster or turn your head gently to the side—whichever position is most comfortable for you.
• Rest your hands on the exposed end of the bolster.
• As your body fully relaxes, observe your breath: inhale through your nostrils with the mental thought “calm;” exhale through your mouth with the mental thought, “chaos.”
• For comfort, switch the cross of your legs at the halfway point.
• To enhance the stretch, simply reach your hands to each side of the chair back and gently pull and hold to lengthen the side body and spine.

Once you’ve held this deeply relaxing position for between 5 and 10 minutes:

• Gently scoot back to the middle of your mat, taking the bolster with you.
• With legs fully outstretched, place the bolster sideways beneath your knees.
• Adjust your seat so that your sit-bones are comfortable—again, you may want a folded blanket underneath you.
• Slowly bend forward until you’re looking at the bolster between your knees.
• Gently grasp your feet in your hands.
• Close your eyes and observe your breath as before—inhale “calm,” exhale “chaos”—as you let your body fully relax into this pose.

This gentle variation offers an even deeper stretch to the back, spine, side body, and intercostal muscles in-between the ribs.

 

One of my favorite restorative asanas, I love how I feel when I melt into supported seated forward bend and mentally affirm, “My life is a place of balance and harmony.”

 

“The road to health is paved with good intestines!” ~ Sherry A. Rogers

Intestinal and digestive health is something that many people take for granted. The majority of our immune system is based on the gut. So, it is especially important to make sure that your digestive system functions properly.  Stress, poor diet, certain drugs, and aging can all affect the intestines and lead to discomforts and many illnesses. Gut flora is very important to overall health and well-being. By making sure to have a balance of good bacteria will help maintain good digestion.

Reoccurring cycles of antibiotics, birth control pills or other long-term meditations can damage the gut. Toxic substances in food, drink and other environmental influences also damage it’s composition. Good digestive health not only contributes to healthy skin, proper kidney function but can act as a preventative for degenerative diseases, such as multiple sclerosis as well. Luckily, there are many different things that can be done to improve digestive health.

Here are 3 small changes that can create a positive impact on Digestive Health:

1.  Nutrition

Many people have an understanding of how diet and nutrition affect the digestive system, but still, continue to eat poor quality foods. Excessive sugar, refined carbs, fried foods, and excessive alcohol consumption can all cause problems. Food compounds such as gluten, lectin, lactose, and fructose can cause allergy symptoms in many people.

Also, they trigger respiratory problems, immune system T-cell response, digestive problems or even addictive symptoms.  Increase your intake of fresh fruits and vegetables. And, eliminate overcooked and processed foods help to improve gut health immensely.

2.  Exercise

Exercise is an important part of proper digestive health, and yet little people realize the strong connection.  In addition, we need exercise for the body to digest properly, it balances blood sugar and hormone production, improves liver function and boosts the immune system. 30 minutes a day of moderate exercise is essential to overall health and wellness.

3.  Probiotics

Probiotics are live organisms that increase the number of beneficial bacteria in the digestive system and help to maintain a healthy balance in the intestines.

“Incorporating these recommendations into your life will begin to heal your body for the better.”

Therefore, these supplements should be consumed daily as part of a healthy eating plan. The bacteria helps to support health by supporting immune function, enhancing the absorption of nutrients, and protecting against leaky gut syndrome.

A leaky gut allows pathogens to penetrate the gut wall, which causes havoc on the body. Probiotics can be found either in supplement form or in real fermented foods, which can be made very easily and cost-effectively. Kombucha, Kefir, Sauerkraut, and yogurt are all examples of delicious probiotic foods and drinks that can be costly at health food stores, but easily made at home for pennies.

Kombucha is a common favorite but its high cost might make consuming a bottle a day seem expensive, so making your own is highly encouraged.

Promote digestive health: Make your own Kombucha!

• Purchase a culture, either online or at a health food store.  If you know someone who brews their own they are usually more than willing to give you a piece of their culture.
• Boil a gallon of water and add 7-9 teabags of your choice.
• Dissolve a cup of sugar, remove the teabags and let it cool completely.
• Pour the cooled water into a gallon container (glass or ceramic crock) and add the culture.
• Make sure the tea is completely cooled before adding the culture because heat will kill the culture.
• Cover the container with a paper towel or tea towel secured with a rubber band. Then, let it sit in a cool dry place for 7-28 days depending on your taste.  (You can start tasting after a week and when it suits your taste you can bottle the tonic for the second ferment.)
• Let the bottled drinks sit for another 24-48 hours to get the carbonation.
• Once ready, chill in the fridge and enjoy! The bottles will continue to ferment when left out so once the second ferment is done you can put it in the fridge to stop the fermentation process. If the drink is fermented too long and becomes too vinegary tasting it can always be used as a vinegar substitute for cooking and salad dressings with a probiotic kick!

Incorporating these recommendations into your life will begin to heal your body for the better. Eliminating processed foods and including more fresh fruits and vegetables will reduce the number of toxins that are entering the system, while exercise will work to remove the toxins, stimulate the lymphatic system and cleanse the blood.

Strive to consume probiotic-rich food and drinks daily.

Citations:

http://articles.mercola.com/sites/articles/archive/2012/06/27/probiotics-gut-health-impact.aspx

http://inhealth.cnn.com/digestive-health-center/4-exercises-to-boost-digestive-health/