Yoga at Home for Absolute Beginners!

Yoga at Home: More on Eye Yoga and Book Excerpt

We've all heard that old saying, "The eyes are the windows of the soul."  It's undeniable that the eyes are one of the most valued of our 5 senses.  We must treat our eyes gently, tenderly because they enable us to take in so much of the world.  Since the age of eleven, I have had to correct my woeful nearsightedness with either glasses or contact lenses.  Without such help, I am as blind as Mr. Mole in the children's classic, Wind in the Willows.

When I began yoga as a teen, I did not practice yoga eye movements.  I didn't want to take the time nor did I think they would help much.  However, considering how much "screen" I spend at the office, before my trusty computer, two years ago, I decided to include the yoga eye movements in my daily practice.  I stated in a blog post that I was going to conduct an experiment to see if I experienced any improvement in my eye sight by doing the yoga eye movements. I observed no change in the first year of practice.

However, ten days ago, I had my annual eye exam and I was pleased to learn that the vision in my right eye had improved!  Was it a coincidence?  Maybe...maybe not.  I can't prove yoga created the change. But at the least, the yoga eye movements which I explain below ease eye strain and can refresh the eyes. (Although, at the moment, I have inexplicable redness in my right eye - no feeling of irritation - but the eye looks red...)  

Have you ever heard of Meir Schneider?  Diagnosed as legally blind when he was a toddler, Schneider developed an eye exercise routine that incorporates what he calls "eye yoga" and Meir is a living testimony to the practice.  He no longer wears corrective lenses. HE HEALED HIMSELF OF BLINDNESS! You can learn more about him on youtube.com.  

Relaxation and proper use of the eyes can improve one's vision, he claims, and he worked unceasingly to create a  program to help other people achieve similar results.  My challenge is that I just can't squeeze in the additional time at the moment to do additional eye techniques.  But, I will continue to practice the eye movements that area described below.

Yours for better vision with yoga!

 

Laura Venecia Rodriguez

 

Yoga Eye Movements 

Type of yoga pose:  Can be done seated or standing and may be combined with poses such as the lion or the shoulder stand.

Body parts targeted:  Eyes, eye muscles, nervous system

How to do the pose:

 Sit in a comfortable position on your mat or in a chair with your spine erect. Or stand if you prefer.

1. Keep your eyes open throughout this exercise.
2. Picture a large, ordinary clock in front of you with the numbers 1 to 12 in bold black.
3. Look up at the imaginary number 12 on the top of your clock dial and stretch your eyes upward as far as possible in your sockets when practicing this technique.
4. Begin moving your eyes clockwise around the imaginary dial stopping for one second at each number. Hold your head straight and motionless.
5. When you have finished moving your eyes clockwise from 12 and back to 12, perform the same movements going counterclockwise, i.e., moving from 12 to 11 to 10 and so forth. When you have returned to 12, close and rest your eyes. Pause for a few seconds before repeating the movements.
6. Perform the eye movements in a complete circle 2-3 times alternating from clockwise to counterclockwise.

Number of repetitions:  2-3 rotations in a practice session. Can also be done any time of the day to soothe and invigorate your eyes.

Key benefits from this pose:

1.     Removes tension in the eyes.

2.     Relieves eye fatigue.

3.     Relaxes the entire nervous system.

4.     Strengthens eye muscles.

5.     Can relieve tension, headache, and eye aches.

Variation of the Around the Clock Eye Movements

The around the clock eye movements can also be done with the eyes closed.  When the eyes are closed, the movements should be more relaxed and gentle. Never force your eyes to look to the farthest extent of their sockets.

Special hints and Laura’s experience with this pose

Follow the eye movements by lying in the sponge (complete relaxation) pose. This is a soothing way to complete your daily yoga routine. Take a couple of minutes during the day to do these eye movements when your eyes are tired and if you feel stressed. You can also combine the clock eye movements with other yoga techniques such as the lion or the shoulder stand.

 

Yoga at Home: Yoga for Better Decision-Making?

Besides enabling you to feel and look your personal best, regular yoga practice can also lead to better decision-making....Why?  Well, consider.  If you do gentle, slow motion yoga, you emphasize easing in and easing out of poses. As a beginner, you move - albeit gently - out of your comfort zone as you twist and your body into new, unfamiliar ways. You do not rush.  You are deliberate and mindful in your practice and you synchronize your breath with your moments. And, hopefully, you pour your heart into your practice.

As I have often said, yoga practice unifies your mind, body, and spirit.  When all are in harmony, you naturally are equipped to make better decisions because your heart and mind are balanced and attuned to each other. Because consistent yoga practice enlivens and engages your entire spirit, your inner wisdom which is your finest guidance, is unleashed and able to operate at its full capacity.  And, the result is better decision-making in the many facets of your life.  Does this mean you are infallible?  Of course not.  But, it does mean, your awareness is heightened.  Sometimes you know you may be making a poor choice but want to go with it anyway.  Then, you can...But at least you are consciously AWARE of your decision. No more operating unconsciously by default, without thinking things through.  Just as you pause on your mat and set clear intentions, consistent yoga practice prompts you to pause and weigh you decisions with greater care and finesse.

Yours for awakening the wisdom within you through yoga,

 

Laura Venecia Rodriguez

 

 

Yoga at Home: My Yoga at Home Book will be Released Soon!

Above is the cover of the "baby" I have been gestating over the past 3 1/2 years.  It has been a labor of love and work! I am aiming for a February 2011 publication date.  The book is an introduction to yoga practice.  It's a personal account of my experiences with learning yoga as a consummate non-athlete, double-jointed klutz who has enjoyed tremendous results with this 4,000-5,000 year old practice.

I explain in step-by-step detail how to do over 20 poses and show you how to create a head-to-toe workout in the privacy and convenience of your home.  Know anyone who wants to become slender, supple, and serene, and enjoy a boost in energy? Have them check out the book. I have designed it to be a comprehensive and quick read. I share my perspective on the essence of yoga.

Stay posted to learn when it is available on Amazon.com. It's almost party time!

Yours for learning yoga,

Laura Venecia Rodriguez

Yoga at Home: Simple Tip for the Cold and Flu Season from Yogi Tea!

Hmm...the snow is falling rapidly this morning.  A warming cup of tasty tea is in order.  Yogi Tea, one of my favorite brands (this is not an ad - I am just sharing...) offers many flavors and types including teas designed to boost your immune system during the arctic weather.  I also love the little yoga tips their share on their boxes.  I was just finishing up a box of tea the other day at work and saw the tip was a great follow-up to the previous blog post written by Sasha Britton on yoga for the cold and flu season.

The tip is simple, straight forward, and specifically geared to boost your immunity and vitality.  I am sharing it with you verbatim:  "Sit cross-legged or in a chair with spine straight.  Stick your tongue all the way out and keep it out as you rapidly breathe through your mouth.  Continue this breathing for 1 to 3 minutes.  Not only will your body strengthen its defenses, but your spirit will be lifted to the sky."

Yours for staying healthy  with yoga throughout the winter,

 

Laura Venecia Rodriguez

Awaken the Wisdom Within Communications, LLC

Yoga for the Cold and Flu Season- Guest article by Sasha Britton

 

Are you suffering from the flu or a cold like this woman here? Fortunately (knock, knock, knock on wood), I have had only 2 colds and not had the flu in the past 7 years (even with my kids coughing and sneezing around me.) I believe that avoiding dairy products which congest the body is the principal reason. I also take Vitamin C and Beta glucan if I feel the slightest hint of a cold germ or anything amiss in my body to prevent the cold or flu from taking its course. And, of course, I do yoga!

Guest author, Sasha Britton kindly submitted the following article to share the benefits of yoga practice for boosting your body's defenses during the winter season.

Yoga Practice May Help Ward off Cold and Flu

A recent story on NPR sheds some light on evidence that may help keep you from one thing that everyone dreads- catching a cold or flu this season. The British Journal of Sports Medicine study cited found that people who exercised 5 days a week got sick for 40% fewer days than those who did so one day or less. While the exact reason why this is the case is still only speculation in the scientific community, there seems to be a clear correlation here. A similar study by the Fred Hutchinson Cancer Research Center in Seattle found results that mirror these findings as well. 

Dr. David Neiman of Appalachian State University adds another layer to this, saying that after 90 minutes of high exertion- like long distance running- our defenses instead go down, opening us up to sickness for up to 24 hours following exercising. So the key here is not to wear yourself out and inhibit your body's defenses.

Yoga is a great option for reaping these benefits, since each person practices to his or her own ability so as not to be hard on the body. The meditative aspect of practice serves as a one-two punch by helping to manage stress, which we know only impedes the immune system further. In addition to lowering stress levels, yoga has been lauded for centuries for improving strength, posture, flexibility, concentration, heart and lung health, and so much more. 

The implications of the study are that one is exercising for at least 20 minutes on each of those 5 days, so whether you can set aside an hour or only a half hour, most of us can certainly find the time. Even 15 minutes at the beginning and end of a busy day is great. Alternating days of yoga and cardio is also a great option to vary your routine, and in return, your fitness benefits.

What else besides yoga can you do to stay in shape, centered and flu-free? There's nothing better.

In peace and health,

Sasha Britton    

Written on behalf of Gym Source, America's #1 exercise equipment provider. Find home gyms and all of your other workout needs here.

I hope you enjoyed this guest article!  Thank you Sasha!

Yours for a cold and flu-free season with yoga,

Laura Venecia Rodriguez

 

Yoga at Home: How to do Classic Yoga Poses Can Vary Widely

Above is a drawing showing one popular variation of the cobra pose which is excellent for the back, spine, chest, and internal organs in the lower torso. 

Below is another variation of the cobra pose the way I learned it.  

 

 

The variation I do is less common these days it appears.  I did run into a work colleague last week who told me she does it the same way I do it - we learned it from the same Richard Hittleman book.  Hittleman was a well-known yoga instructor in the late 60's and during the 70's.  Aaah - I know I am dating myself.

A church friend and yoga instructor recently reviewed some chapters and photos from my soon to be published yoga book (target date is February 2011) and differed with how I do the cobra.  That night I rushed down to my yoga bookshelf and thumbed through 4 or 5 of my books and found the cobra presented in at least 4 different ways.  Two of the books presented the cobra the way I do it - with the hands pointing toward each other and not forward.  Pheww!  Then, the following day I saw yet another version of the cobra in the Washington Express newspaper that showed a male-female couple with their torsos raised quite high off the ground.  I was taught that the part of the body right below the navel should always remain on the ground. 

Who's right?  I have no idea.  All I know is that I have never torn a muscle, dislocated anything, or experienced soreness from my yoga practice.  I must be doing something right.  Clearly, there is probably no single "right" way to do yoga poses.  What's most important, I think, is that you ease into and out of the poses, pour your heart into the poses, pause between poses, and always observe and listen to your body as you move and stretch.  If you follow these precepts, you should gain energy, flexibility, and serenity from your practice - regardless of the particular variation of the poses that you choose to follow.

Yours for all gain with no strain in yoga,

Laura Venecia Rodriguez