Welcome to my first BLOG
I have been planning this moment for a long time. My dream has been to have an outlet to share information of interest in the areas of Yoga, health and wellness. This will be a monthly communication. I will address particular topics based on feedback from my students. My goal is to enable us all to live our best lives. We can create a life with less pain and medication and have more energy and vibrancy. You will inspire others by your positive actions.
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Help for High Blood Pressure – Conscious Breathing
Pranayama = Extension of the Life Force or Breath
Chances are at least one person in your life—a family member, someone you work with, or a good friend—has high blood pressure and takes one or more pills a day to bring it under control. Why so likely? Because high blood pressure—what doctors call hypertension—affects one in three adults in the United States. Elevated blood pressure, which increases the risk of stroke, heart failure, and kidney disease, is often described as a “silent killer.” Recognizable symptoms do exist—fatigue, nosebleeds, nervous tension, ringing in the ears, dizziness, bursts of anger, headaches—but not generally until blood pressure is dangerously high.
Stress: The Culprit of Hypertension
Blood pressure—the force blood exerts against the walls of your arteries as it travels through the circulatory system fluctuates during the day, increasing during exertion or stress and decreasing when the body is at rest. Most doctors agree that a blood pressure reading of less than 120/80 is ideal for adults, and diagnose hypertension when those numbers reach 140/90. The top number (the systolic pressure) refers to the amount of pressure in the arteries when the heart beats or contracts. The bottom number measures the diastolic pressure, or how much pressure remains in the arteries between beats, when the heart is relaxed.
A high-stress lifestyle can lead to what doctors call “essential” hypertension, where there is no disease-specific cause.
Although several conditions can cause secondary high blood pressure (kidney disease, hormone abnormalities, type 2 diabetes), more often than not a high-stress lifestyle can lead to what doctors call “essential” hypertension, where there is no disease-specific cause. Yoga, when performed mindfully, can reduce this type of stress-induced hypertension, while addressing its underlying causes. It pacifies the sympathetic nervous system and slows down the heart, while teaching the muscles and mind to relax deeply.
Pranayama can also be extremely beneficial. Research studies demonstrate that conscious breathing quickly lowers blood pressure. Practicing pranayama while lying down encourages the breath to arise smoothly from a relaxed state, without any force. If you do choose to sit, keep your spine straight and lift your chest, while keeping your head down so that there is no strain on the heart.
Yoga can reduce stress-induced hypertension, while addressing its underlying causes. It pacifies the sympathetic nervous system and slows down the heart, while teaching the muscles and mind to relax deeply.
While a general yoga practice has a pacifying effect and can bring the nervous system into balance, some poses work better than others for actually lowering blood pressure—and simple modifications make others more beneficial.
Excerpt from article written by Iyengar Senior Instructor, Marla Apt in www.Yogainternational.com.
A Pose for You!
Ustrasana = Camel Pose
Benefits- Strengthens the back; opens the shoulders, chest and quadriceps; boosts mood and energy. It also aids the digestive and lymphatic system.
Start with your knees hip-width and your feet and heels in line. With your upper body straight, place your hands on the lower back/gluteus with your thumbs facing out and all five fingers evenly placed. Bring your elbows in and push your chest out.
Slowly push your hips forward, all the time supporting your lower back with your hands, not letting those elbows come out. Squeeze your shoulder blades together. Drop your head back, eyes open, mouth closed. Feel the stretch through your throat as well. Relax your face and keep bending back, pushing your hips forward.
Only take one hand off your lower/lower back when you can see the floor clearly behind you – place it on the corresponding heel – all the time coaching yourself to push your hips forward and open out the chest. Follow with the other hand, dropping the head and pushing your hips to the ceiling.
Important: When coming up, place your hands back onto your lower/lower back and then bend your knees to sink down – do not throw your upper body forward to spring out of this pose. It should be slow and controlled.
Complete the posture by bringing your forehead to the ground and arms by your sides into child’s pose. Breathe.
By Nikki
Vitamin of the Month – Potassium
Only 1% of women consume enough potassium, a mineral that helps cut your riskfor heart disease and stroke by lowering blood pressure. In fact, one analysis of nearly 250,000 aducts found that increasing potassium intake by just 1,600 mg per day slashed stroke risk by 21 percent. The good news is most fruits and vegetables have 300 mg to 400 mg potassium per serving. This is according to Frances Largeman-Roth, RD. author of Eating in Color. Women need 4,700 mg per day. The best food sources are swiss chard, lima beans, sweet potatoes, bananas and cantaloupe.
Taken from a Sacramento Bee article by Marygrace Taylor.
Don’t Just Sit There!
The average adult is said to sit for an average of 8 hours per day. Are bodies were not designed for this. The list of problems is from head to toe. Here are just a few of the issues with sitting.
Heart Disease – Muscles burn less fat and blood flows more sluggishly during a long sit. This allows fatty acids to more easily clog the heart. Prolonged sitting has been linked to high blood pressure and elevated cholesterol. People with the most sedentary time are twice as likely to have cardiovascular disease than those with the least.
Overproductive Pancreas – The pancreas produces insulin, a hormone that carries glucose to cells for energy. But cells in idle muscles don’t respond as readily to insulin, so the pancreas production increases. This can lead to diabetes and other diseases. A 2001 study found a decline in insulin response in just one day of prolonged sitting.
Try to sit with your shoulders relaxed. Don’t lean forward and keep your arms close to your sides with elbows at a 90 degree angle. Keep your feet flat on the floor and use a support for your low back if needed. Get up often and don’t forget your Camel Pose to counteract prolonged sitting. Excerpt from article by Patterson Clark, Washington Post.
Words to live by:
Drink from your cup, give from your saucer. In other words, take care of yourself first so you will be able to help others. Unknown
Have a fabulous June!
Your friend in health,
Sandra
