Sandras Snippets

July/August 2016

 

Pose of the Month

Dandayamna Bharmanasana – Spinal Balance

INSTRUCTIONS

1. On your hands and knees in Table pose, inhale the right leg up parallel to the floor, reaching the toes towards the back wall.
2. Starring at a point between the palms, slowly inhale the left arm up parallel to the floor, reaching the fingers towards the front wall.
3. Breathe and hold for 3-6 breaths.
4. To release: slowly exhale the left arm down, and then lower the knee down, back into table position.
5. Repeat on other side.

BENEFITS + CONTRAINDICATIONS

Benefits: Balancing Table pose improves balance, memory, focus and coordination. This posture builds core body strength and lengthens the spine.

Contraindications: Recent or chronic injury to the knees, back, arms or shoulders.

The Functional Design of the Foot

By Jenna Tarma Yoga Journal

The functionality of the foot relies on both tension and flexibility. Tension in the arch of the foot is what gives us speed, the spring in our step as we walk and run. This arch is also a shock absorber, however, and too much tension leads to instability: Think of a tennis racket that has been strung too tightly, creating an overly taut surface with no elasticity and give.

The Consequences of Imbalanced Feet

Keeping all this in mind, we can begin to see how an imbalance between stability and flexibility in the feet can create problems elsewhere in the body. The anatomy of the feet is closely connected to the health of the lumbar spine, and floppy, collapsed arches can be the cause of an achy low back. Conversely, excess tension is linked to inflammation in the soft tissues of the arch, a painful condition known as plantar fasciiatis.

Foot-Stabilizing Muscles to Know

Because our feet are such tidy, compact bundles of bones, there isn’t much room for housing large musculature in the foot itself. Instead, most of the muscles controlling the feet are in the calves and shins and connect to the feet via a network of tendons. This presents an interesting challenge: In order to refine the actions of the feet, we need tap into awareness and engagement in the lower leg. The peroneus longus, specifically, plays a major role in stabilizing the foot. This long muscle runs down the outside of the calf to the outer ankle. From there its tendon weaves under the sole of the foot and attaches in two places at the inner arch. The peroneus longus helps maintain the transverse arch of the foot, as well lift the inner and outer arches. These actions, when combined in a mindful and balanced manner, allow the leg to steady itself on top of the foot, particularly in one-legged balancing poses.

4 Poses to Fine-Tune Foot Stability

Use these poses to encourage both flexibility and strength in the feet.

Vajrasana (Thunderbolt Pose), variation

From sitting on your heels, widen the knees so the big toes touch but the heels are slightly apart. Place the instep of your right foot directly onto the arch of the left foot (your right knee will be further back than the left). Bring the knees back together and slowly sit back on your heels, allowing the top of the right foot to press into the left arch. This area can feel very, very tender! Stay here for 8-10 breaths (or however long feels manageable), working up to longer holds. Allow the tension to release gradually; you can also lean forward to moderate the intensity of the pose. Repeat on both sides.

Tabletop with a Block

In tabletop position, place a block on its medium level, parallel to the back of your mat, between your ankles. Your feet and knees should be approximately hip-width apart. From hands and knees, press the inner and outer edges of both feet down evenly. Begin to hug the outer shins and ankles towards the block. You should feel the outside of the calf (peroneus longus) start to fire. Try not to let the pinky edges of the feet lift away from the mat or the heels roll in! Take a few slow rounds of Cat-Cow, carefully maintaining all the activity in the feet and lower legs.

 

Vrksasana (Tree Pose), variation

Destabilizing the standing foot helps to tune into the steadying actions of the lower leg, so a foam block will be more challenging than cork or wood. Standing on a block, make your way into Tree Pose, taking care to ungrip your toes. Divide your weight evenly between the four corners of your standing foot: big toe and little toe mounds, inner and outer heel. Hug the outer ankle in to activate peroneus longus and lift the outer arch, maintaining the lift of the inner arch as you do so. The entire foot and lower leg should feel very active. Start by holding for 6–8 breaths on each side, or however long you are able to maintain the engagement in the foot and calf.

Vrksasana (Tree Pose), variation

Destabilizing the standing foot helps to tune into the steadying actions of the lower leg, so a foam block will be more challenging than cork or wood. Standing on a block, make your way into Tree Pose, taking care to ungrip your toes. Divide your weight evenly between the four corners of your standing foot: big toe and little toe mounds, inner and outer heel. Hug the outer ankle in to activate peroneus longus and lift the outer arch, maintaining the lift of the inner arch as you do so. The entire foot and lower leg should feel very active. Start by holding for 6–8 breaths on each side, or however long you are able to maintain the engagement in the foot and calf.

The Way of the Grain

from Vegetarian Times Magazine

One common misconception is that switching to foods made with whole grains provides all the same nutritional benefits as eating the whole grains themselves. However, whole-grain bread, cereal, and pastas convert to sugar when they reach your stomach, just like their counterparts made with white flour.

Whole grains are better for you if eaten whole and not ground into flour. See how tasty whole, whole grains can be with

 

Mixed-Grain Tabbouleh with Roasted Eggplant, Chickpeas, and Mint and Bulgur with Leeks and Swiss Chard  Serves 4

Mixing quinoa with bulgur improves the texture and nutritional profile of this tabbouleh. The quinoa is tender, light, and full of protein.

• 3 medium eggplants, cut into ½-inch cubes (8 cups)
• ¾ tsp. salt, divided
• ¾ tsp. ground black pepper, divided
• 3 ½ Tbs. olive oil, divided
• ¼ cup quick-cooking bulgur
• ⅔ cup quinoa, rinsed and drained
• ⅔ cup chopped fresh mint, plus sprigs for garnish
• ⅓ cup chopped cilantro
• 1 cup small grape tomatoes, halved
• 2 Tbs. lemon juice
• 1 cup cooked chickpeas
• ½ cup finely chopped red onion

1. Preheat oven to 450°F. Coat large rimmed baking sheet with cooking spray. Spread eggplant cubes in single layer on baking sheet, spray lightly with cooking spray, and sprinkle with 1/4 tsp. each salt and pepper. Drizzle with 11/2 Tbs. oil; toss to coat. Roast eggplant 20 minutes. Turn; stir, then roast 10 minutes more, or until tender and browned. Cool on baking sheet.
2. Bring large pot of salted water to a boil. Add bulgur, and boil 4 minutes. Mix in quinoa, and boil 12 minutes, or until both grains are tender, but still have some texture. Drain. Transfer to large bowl, and cool, fluffing with fork. Mix chopped mint and cilantro into grains, then mix in cooled eggplant and tomatoes.
3. Whisk together lemon juice, remaining 2 Tbs. oil, 1/2 tsp. salt, and 1/2 tsp. pepper in medium bowl. Add chickpeas and red onion; marinate 15 minutes, then fold chickpea mixture into grains. Garnish with mint sprigs.

“In any given moment we have two options: To step forward into growth or to step back into safety.”

—Abraham Maslow