I don't wear a lot of makeup, but I like concealer. To help hide the dark circles and occasional breakouts. Here's a recipe from wellness mama. I have made several of her lotions and given them as gifts. She knows her stuff.
I love youtube. Been looking for a short video to explain bursitis (hip). Bursitis can be at the knee, shoulder, hip and can be caused by sleep position, repetetive action, age, many factors. And here it is the video you've been waiting for:
Pandiculation is the simplest way to restore muscle function and reduce the level of muscular tension held in the body, but what is it and how does it work?
Pandiculation is something we are all familiar with, even if we’ve never heard of it. A ‘yawn’ is a reflexive pandiculation, and something we have all done countless times. We normally think of a ‘yawn’ as a stretch but on closer inspection this is not the case. When we yawn we actually tighten or contract the muscles of our jaw, neck, upper back and often our arms and shoulders, we then slowly relax back to rest. So far from stretching when we yawn, we first contract and then slowly relax, and that is exactly what pandiculation involves.
If you would like to see some truly expert pandiculating, find yourself a cat. Cats possess incredible agility, phenomenal reflexes, can climb anything, and contort themselves into bizarre positions in order to clean themselves. They also pandiculate, a lot. Most animals in the wild will pandiculate somewhere in the order of 40-50 times a day. Whenever they wake from sleep they will automatically pandiculate.
Why do they do this movement?
TO PREPARE THEIR NERVOUS SYSTEM AND THEIR MUSCLES FOR MOVEMENT!
Once you have contracted the muscles the next step is to slowly and carefully contract less… contract less… contract less all the way back to complete rest. By going slowly, we allow the Sensory Cortex time to sense the muscle lengthening and the reduction in the level of contraction/tension. When the contraction has been fully released we come to complete rest and pause. This pause is critically important as it again, allows the Sensory Cortex the time to sense that the muscle length and level of tension have changed.
By systematically pandiculating all the major muscle groups we can reduce the level of tension held involuntarily in the body at a given time. The result is improved movement, a reduction or elimination of muscle pain, improved co-ordination and proprioception and a deep sense of relaxation.
Remember muscles that are tight/contracting are working. Work requires energy. Unnecessary tightness/contraction is unnecessary work. It is a waste of energy. This may cause stress and pain in the body.
By pandiculating the muscles involved in the Three Brain Reflexes (green light, red light, and trauma) we can reset these patterns of contraction so that the muscles can be at rest, no longer distorting our posture, causing pain and draining our energy.
If you would like to learn more and improve your movement, come see us at our YTT-200 in Mexico.
Most of this information is from a wonderful website called the somatic movement! Please check them out.
I love drawing, but not necessarily the new rage of adult coloring books. Please read this article and tell me if you think adding an hour or two of" Mandala Art" would be something you are interested in doing in our YTT-200. Drawing your own and then coloring it in that is. I will have many examples to give you ideas. The creation of the mandala is your own expression. Coloring someone else's design is something differnet to me. Do you agree?
We may also paint rocks. I'd love some opinions here.
Good lord this website has so much info on disc pain and back issues. Read on my friends.
Yup, I said that. Stop doing yoga. What? Are you kidding me? No, I am not kidding. You just may realize a thing or two. That's what I did and now I'm gonna share what I learned.
I pretty much stopped all yoga fo rtwo weeks. And started walking. Immediately I started feeling tight.
I had way more pain in the body. Like everywhere, but especially my back and neck. I have some disc issues, and this is where my pain is. But it is at such a lower level when I do yoga everyday. Or every other day.
Then there's my knee pain. That sucks, in case you wondered about knee pain. It sucks. Not as much suckage as back and neck pain, but it totally bites.
A few years ago I started doing yoga more aggressively. Like I wanted more strength. Handstands, Hot Power Vinyasa (hate it, fyi) and such. Nothing wrong with that. But I forgot why I did yoga to begin with. Now I remember.
And that is: I do yoga for the pain management. Plain and simple. I was finally getting the pain under control. And so I got a little cocky. I wanted more. I did get stronger and that's great. But again, I lost focus. Began getting more injuries. Shoulder pain, hip pain. Different low back pain. Ain't life grand.
So when I quit yoga for a few weeks last month, it hit me hard (the pain that is) I finally remembered why I did yoga to begin with. To ease the pain in the body. Which also hushed my crazy a bit. Chronic pain will drive you bonkers. No lie.
As I write this I feel better. Hitting the yoga everyday, at my own pace doing my own thing, and the pain is leaving my body. This is good. And I've learned another life lesson.
Be kind to your body. And don't quit the things you love, unless it's to learn a lesson as to why you love them in the first place.
Yes, there are laws of the universe. Here they are kids.
So when some asshole cuts you in line at the airport or movies, remember they have to deal with this:
1. The law of humility.
The law of humility states that if you won't ever change anything if you refuse to accept it. If we see our opposition as an enemy then we are simply not focused on our higher level of existence and will make no meaningful progress.
2. The law of creation.
The law of creation states that life doesn't simply happen, but that it requires your participation. That which surrounds us gives us clues to our inner state. Truly, we are the universe. The takeaway is to be yourself and surround yourself with what you want in life.
3. The law of growth.
The law of growth states that if you want your spirit to grow, we must change, not the people and things around us. The fertilizer for our spirits to grow is within us, not outside of us. When we change our hearts, we change our worlds.
4. The law of responsibility.
The law of responsibility states that if there's something wrong in your life, there's something actually wrong with you. What surrounds us mirrors us, and we mirror what's around us. So in the end, to change yourself, you have to change yourself. Makes sense, right? You have to take responsibility for yourself.
I just love this muscle man example! It is way more in depth than we really need to get into for the YTT, but the coloring is nice making it easy to see each muscle making the overal picture is a wonderful learning.
If you are thinking about taking our upcoming YTT which starts this November 15th, take a look at this pic. Study the major muscles a bit. Don't worry about each hamstring's name. Just know where the hamstrings are. Same with Quads! We don't get into the neck muscles much, forearms nor the lower legs. Print him out, and white out the ones that are not the "basics or general" muscles. Take him everywhere with you. So you won't be lonely. When bored play with him by memorizing his muscles names.
Where are the:
Latissimus dorsi (lats)
That's right. Still in bed and you can begin your day with yoga. It will make all the difference in the world for pain management and stress.
1. Breath. take a few deep inhales, hold the breath, then exhale all through the nose.
inhale fo r 4-6 seconds. Hold for 8-10. then exhale for 8-12. Use your muscles to breath. all the core, and ribs. Big belly on the inhale. and while exhaling push it out slow and easy, use the muscles to assist with getting every last drop of air out! Do for about 6-10 rounds.
2. Lie on your tummy and do a cobra pose in bed. Push your chest forward and up. Try to keep the feet together and push the pubic bone into the bed. Breath for about 3-5 slow breaths in the pose.
Do this a few more times. Do not strain the neck. No need for that.
3. Roll over and hug your legs. Reaching your chin towards your knees, then relase and push your knees into your hands as you elongate your spine (like you are creating an imprint of your spine into the bed).
4. Spinal twist. One side then the other. Hold for 5-10 breaths. Knees are to the side. Lower legs and feet are toward the bottom of the bed. Push your hips away from your head and elongate the spine again. You may turn your head away from your knees.
5. Puppy pose. Roll onto tummy. lift ont knees. thighs are now vertical. arms stretched as far as possible towards the headboard. Hold for 5-8 breaths. Puppy pose is the picture below.
It's about time to get up now and start the day. Enjoy it!
Debbie Krejci E-RYT 500
Yoga Teacher Training Mexico, Costa Rica, 2019
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