Author: Amanda James

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Balance in Bliss

We all have poses that we feel strong in and poses that we experience a feeling of flexibility. But how often are you aware of the subtle “tug-of-war” that goes on within each pose between power and release?
Injuries can occur if you simply push your stretching further and further and neglect to balance that with the strength to support it. Or, if you are very strong but lack the flexibility to functionally move, you can also get hurt. This is especially obvious when we explore the hamstrings. “If your hamstrings don’t have a lot of motion, gaining flexibility can help keep your knees, hips, and legs healthy. If your hamstrings are hyperlax, controlling their range of motion will also help you stay injury free.” (link)
The entire yoga practice is based on the idea of union and balance, between rising up and rooting down, between inhale and exhale, between power and surrender, between length and strength. Every class and workshop at Y4A strives to provide the most balanced practice, designed for everyone to leave feeling refreshed, stronger, and more limber.
Explore more about the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio and online classes, Y4A’s unique workshops, and on our Facebook page.
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Just Breathe

According to Swami Vidyananda of Integral Yoga, your breath is your most powerful form of stress-management. A deep, mindful breath sends a message to your brain via the vagus nerve that you are safe. In turn, your brain sends a message back to your body to release calming, settling hormones. So it is physiologically impossible to experience a stress response while taking long, smooth breaths. Your breath really is a super-power!
Plus, deep breaths are your body’s way of cleaning out your lungs. Think of your lungs as a swimming pool. The shallow breathing that you do most of the time works to simply skim the surface of your lung-pools. The walls and bottom stay filmy, or even covered in algae. It takes deep, diaphragmatic breathing to clean out the depths of the lungs.
Not sure if you are taking long, deep, belly breaths? Try this. Sit up tall and place your hands near your waist, feeling your lowest ribs under your fingers. Now try to take a breath that fills that lowest part of your lungs (it may feel like you are filling your belly). Your hands will feel your lungs expand front to back, left to right, and top to bottom. Only after you fill the bottom of your lungs do you continue to inhale to fill all the way up to your collarbones. Pause at the top and let your lung tissue stretch. Then smoothly and slowly exhale through your nose from the top of the lungs to the bottom, so the space under your hands is the last to release. Your exhale should be so slow that you wouldn’t blow out a birthday candle with the air being released from your nose. Try that breath at least two more times. And then set an alarm to take three deep, mindful breaths every hour. It’s good for your mental health AND for your physical health, too.
Explore more about wellness, the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio classes, Y4A’s unique workshops, and on our Facebook page.  
See you in the studio!
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Yoga and the Lymphatic System

YOGA TO THE RESCUE!
During cold and flu season (and all year round), your lymphatic system is working overtime to keep you healthy. Lymph is a transparent fluid filled with pathogen-fighting white blood cells and proteins. It moves around the body taking waste and toxins toward the chest where it dumps into the circulatory system through veins right under the collarbones. There are lymph channels drawing fluids from deep within the torso, around every organ, and even near the surface of the skin. On its way to the circulatory system, the fluid moves through filtering stations called lymph nodes. This is where white blood cells can destroy bacteria and viruses that have been collected by the lymph fluid.
There is no “pump” for the lymphatic system. The circulatory’s pump is the heart which pushes blood through the arteries. Lymph depends almost entirely on movements of large muscles to wring out the tissues and force fluids into the lymph channels. Any kind of muscle contraction can move lymph, but YOGA is particularly effective. Between inversions reversing the effects of gravity, twists and forward bends moving lymph between the core organs of the body, and conscious breathing directing lymph toward the collarbones, yoga is a powerful immune-boosting practice.
You might also consider adding regular massages to your self-care routine to stimulate the flow of lymph. Explore skin brushing (also called dry brushing) to promote lymph flow from the feet and hands up toward the collarbones. Staying hydrated is critical to keep the digestive tract healthy so toxins are washed out through the lymph rather than stagnating in nearby lymph channels.
Explore more about wellness, the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio classes, Y4A’s unique workshops, and on our Facebook page.
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Add Spice (and Health) to Your Life!

Have you been cooking at home more? Start with using more herbs and spices to bump up the taste and the health benefits of your favorite foods! Here are some delicious and healing ways to incorporate herbs and spices into your diet (from Baycare):
Cinnamon
Besides being delicious in everything from baked goods to tea to meat rubs, cinnamon has been shown to reduce blood sugar levels and lower cholesterol and triglycerides.
Turmeric
Known for providing the yellow color to curry dishes, turmeric reduces inflammation, which may help to:
  • Reduce arthritis pain
  • Increase joint mobility
  • Slow cognitive decline
  • Reduce risk of Alzheimer’s disease
  • Ease depression symptoms
  • According to one high-profile study, turmeric may even help fight cancer!
Basil
Basil contains flavonoids—a type of phytonutrient that helps protect cells and DNA from damage. It’s also shown antibacterial properties and may help fight antibiotic-resistant infections.
Cayenne and chili peppers
The “heat” in hot peppers comes from a plant compound called capsaicin. Because of the way your brain responds to capsaicin, it can actually lessen the pain you feel from other sources like arthritis or diabetic nerve pain. Another benefit is that, despite our fears of an upset stomach from spicy foods, capsaicin kills off the bacteria that cause ulcers.
Ginger
Delicious ginger is widely known for treating and preventing nausea from pregnancy, motion sickness and chemotherapy. It also soothes upset stomachs, treats diarrhea, suppresses the appetite, prevents gas and eases menstrual cramps!
Garlic
A powerhouse among spices, garlic has been researched extensively. Some of its top benefits are:
  • Prevents hardening of the arteries
  • Reduces cholesterol and triglycerides
  • Provides immune system support as an antibacterial, antiviral and anti-fungal
  • Acts as a potent anti-inflammatory
  • Lowers blood pressure
Oregano
Oregano is one of the best sources of antioxidants among herbs and spices. It has powerful antiseptic properties and has even been shown to prevent food-borne illness when eaten with contaminated food.
Explore more about wellness, the physiology of yoga, the science behind the practice, and the peaceful power that yoga cultivates in our studio and virtual classes, Y4A’s unique workshops, and on our Facebook page.