Understanding Diabetes - Stabilizing a Sugary Roller Coaster

My Yoga Online - Learn about diabetes, the underlying causes of this common disease, and some new research on phytonutrients that improve insulin sensitivity and stabilize blood sugar. Enjoy this new health and wellness article by naturopathic physician, Dr. Danny Jui.

Life at the cellular level is a roller coaster fuelled by sugar. Glucose, a type of sugar, serves as an important energy currency in our body. Most of the foods we eat are converted into glucose, which is used by our cells to carry out their functions. Properly managing our intake of and paying close attention to our body’s response to this sugary guel is key in maintaining optimal health. Keeping the blood sugar roller coaster steady on track may prevent chronic diseases such as diabetes.

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Organic, Sustainable Yoga Clothing

My Yoga Online - We have had the opportunity to try out an organic and sustainable clothing line called Mission Playground. Besides bringing awareness to sustainable consumption, this company is committed to raising awareness for issues that concern playgrounds. Mission Playground has established S.E.E.D. which pledges 1% of sales to non-profit organizations that share the same passions for playgrounds.

More about Mission Playground:

Mission Playground has introduced new innovative fabrications that will be introduced to the public in February 2009, including 100% recycled PET bird’s eye knit with technical attributes, 100% merino wool jersey, 100% organic cotton poplin, and exclusive to Mission Playground is MIPAN regen recycled nylon from pre and post consumer waste.

The company takes pride in supporting fair labor suppliers and will continue to explore sustainable design techniques, production methods and fabrications as time and resources evolve.

http://www.missionplayground.com

Twists And Turns Of Yoga Practice

My Yoga Online - Dr. Robin Armstrong has added a new yoga anatomy article to My Yoga Online addressing the important applications of twists in our yoga class. This article looks at how different yoga positions (standing versus seated) have different approaches to insure proper alignment and safety in our twisting yoga poses.

Twisting postures are an enjoyable, challenging, and some might say vital part of our yoga practice. Poses like marichyansa/Marichis pose, revolved poses like parvritta trikonasana/revolved triangle, and parvritta parsvokonasana/revolved extended side angle pose allow us to move and lengthen our spines to improve our spinal and pelvic flexibility, as well as our strength. Traditionally twists are thought to be detoxifying, literally wringing out the organs of digestion and detoxification. To better understand the benefits and considerations surrounding twists, let’s take a closer look at the spine.

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Yoga and the Truth About Twists

My Yoga Online - Dr. Carla Cupido has written new, inspiring article about the application of twists in yoga and daily life. Learn how twisting can present contraindications and hazards for the spine. This is an important article for all yoga practitioners and yoga teachers. Enjoy.

When we think about twisting through the low back, we often think about the muscles we could be strengthening or stretching through the movement. However, we do not often consider the risks of twisting as for those of us with healthy backs; it does not seem that precarious a movement. For those of us in careers that require repetitive twisting, the dangers of twisting may be apparent to you. Twisting has been proven a factor in the incidence of occupational low back pain.

If this motion has been recognized as a threat for employees in some jobs, how does that relate to a yoga practice? Are all types of twisting bad?

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Yoga for COPD

My Yoga Online - My Yoga Online has posted a new article addressing yoga practice for COPD (chronic obstructive pulmonary disease) by Vijai Sharma, PhD, psychologist, certified yoga therapist and yoga teacher.

Yoga is unique program for self-management for people with COPD (chronic obstructive pulmonary disease) or other chronic illnesses because yoga is one of the most comprehensive body, breath and mind systems I know.

According to Thomashaw and Walsh CO-Morbidity survey of over 3000 people with COPD on average have 6 co-morbid disorders. 60 to 80% of them take 5 to 10 medications and 15-25% people take more than 11 prescribed medication. Most commonly reported problems are high blood pressure, heart disease, osteoporosis, arthritis, GERD (Gastro-esophageal Reflux Disease), sinus disease, sleep apnea, weight loss, muscle weakness as well as depression and anxiety. (See footnote) Similar other surveys too point out that COPD affects the whole body and causes a wide range of negative emotions such as the sense of personal loss, hopelessness, depression, anxiety and panic attacks and anger and frustration.

Yoga can be particularly beneficial for us with COPD. We must constantly work on improving our physical health, breath function and emotional strength.

Click here to read Dr. Sharma's article and suggested yoga practice for COPD.

Yoga and Seasonal Stress

My Yoga Online - As the busy and stressful holiday season approaches, it is important to examine your powerful emotions authentically with this new yoga article by Alexandra Goldwell, Registered Clinical Counsellor and yoga instructor.

As spiritual beings having a human experience, we sure have a huge range of emotions we are capable of experiencing and sometimes several show up at once! The holiday season is upon us which can be one of the most stressful times of the year where emotions run high. It’s a good time to begin to become more aware of your emotional experience in yoga practice and use the practice and breath to release tension and pent-up emotion.

So whether you’ve been practicing asanas for a while or you have just started, the best starting place is simply to know that yoga can bring a whole gamet of emotions to the forefront. You may notice yourself in Savasana choking back tears. Or maybe the teacher holds the class in warrior posture forever and you feel anger. Maybe you look at others in the room that seem to be balancing perfectly or are more flexible and you feel jealous. You could be in childs pose and feel relief or sadness or anxiety. Yikes! Why does this happen? What to do?

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Food Matters: Invest in Your Health

My Yoga Online - With nutritionally-depleted foods, chemical additives and our tendency to rely upon pharmaceutical drugs to treat what's wrong with our malnourished bodies, it's no wonder that modern society is getting sicker. Food Matters sets about uncovering the trillion dollar worldwide ‘Sickness Industry' and gives people some scientifically verifiable solutions for curing disease naturally.

Become inspired to invest in your health through changing your eating habits and through empowering yourself about the truth of the food and agricultural industry. Enjoy this free movie trailer of Food Matters:

Food Matters Movie Giveaway!
Tell us how healthy food matters in your life! Share your inspiring story and tips, and be entered to win 1 of 10 free viewings. Click Here for more details and to enter.

To learn more about Food Matters, visit their website.

Foods, Digestion, and Immunity - What is the Connection?

My Yoga Online has posted a new nutrition article by Sarah Holvik, B.Sc. Nutritional Science, that reviews the concepts and nutritional elements that support healthy, intestinal immunity. Food, Digestion, and Immunity offers tips on improving digestion function that will lead to overall energy and vitality.

Considering our knowledge of the intimate relationship between our digestive and immune systems, we should never get sick. With this information, we could technically manipulate our diets in such a way that conditions such as inflammatory bowel disease, hypertension, lowered immunity and cancer would not exist. However, the truth is that the modern Western diet does not tip the scales in our favor in terms of immunity.

In fact, research now shows that the average Western diet can actually weaken our immune systems and make us more prone to disease. But don’t worry, there is hope; discussed here are some foods with potent immune-boosting effects due to their influence on our digestive systems.

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Superfoods - Supercharge Your Diet

My Yoga Online - Why Superfoods? Superfoods are a category of foods found in nature, they are superior sources of essential nutrients-nutrients we need but can not make ourselves. We all may be adding more salads and vegetables to our diets, but concern for the quality of foods grown on mineral depleted soils makes superfoods popular. They are nutritionally more potent then regular foods and are wonderful food sources of anti-oxidants for healthy healing. Superfoods are nutrient dense and calorie sparse.

Click to Learn More about the 5 Categories of Superfoods:
GREEN Superfoods
BEE Superfoods
SEAWEED Superfoods
HERB Superfoods
FRUIT & NUT Superfoods

Artificial Sweeteners Exposed

My Yoga Online - Inform yourself of the dangers of consuming artificial sweeteners, such as Aspartame and Saccharin, with our latest nutrition article by Joan Ullyett BA, RHN-Registered Holistic Nutritionist. Find out the history of these dangerous sugar substitutes and discover health, natural alternatives.

Many of us over the age of 30 will remember the Sweet n Low craze that seemed to reach its height in the 1970s. Messages were all around us about the evils of sugar: it caused cavities, made us gain weight, wreaked havoc on blood glucose levels and was simply unhealthy. To the innocent, media-bombarded bystander this seemed a logical enough argument and prompted millions of North Americans to jump on the artificial sweetener bandwagon.

Sweet n Low was the sugar substitute of the day and could be seen on restaurant tabletops everywhere; it tasted virtually the same as sugar with no known unhealthy downside. Thanks to modern science we thought we could finally have our cake and eat it too. Between 1903 and 2002, a handful of artificial sweeteners were introduced to the North American public, each with its own promise of low-calorie, guilt-free goodness.

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Fall and Winter Cleansing - A Tune Up for Your Body

My Yoga Online - My Yoga Online has posted a new article by yoga instructor and writer, Insiya Raiswala-Finn, titled Fall and Winter Cleansing-A Tune Up for Your Body. This yoga and healthy living article has many amazing tips to keep your body full of vitality during this busy time of year.

So, it is that intermittent season, autumn, replete with rain and dampness. The perfect time to reminisce about summer, to catch that cold that is going around, (the constant temperature variations do not help); and to begin to accept the inevitable approach of winter.

The fluctuations of late fall and early winter also make it an optimum time to go on a detoxifying dietary cleanse. It is easier in this season, say most streams of alternative medicine, to change our habits and inject new life into our tired routines.

Simply put, a cleanse can give your body a short break from the effort it expends digesting food (40% of your body's energy goes into digestion-that's a lot) and instead, divert some of that energy into expelling toxins and healing.

Cleansing is essential in detoxifying our bodies from the various pollutants we come in contact with in our daily lives, such as environmental toxins, residue from household or cosmetic products, pesticides in food etc. It also allows us to reduce the possibilities of succumbing to allergies, degenerative disease, and even cancer. Think of it as a tune up to keep your body functioning as health-fully as possible. It can last anywhere from 2–3 days or as long as 10–12 days, depending on your needs and goals.

And lest you shudder in recollection of your last experience with one of the many packaged cleanses that clog up the shelves at your local natural foods market, breathe. Here’s a primer on safe and effective ways to cleanse this winter, with tips from holistic health experts.

Click Here to read the full article.

Neck Relief with Yoga Retraction Exercises

My Yoga Online - Neck pain and discomfort is experienced by most people, especially for those who spend extended periods of time sitting at a desk or computer. This neck pain is often generated by poor posture habits and head positioning. To relief this discomfort, we have a few simple and quick yoga exercises that can help restore the balance needed for neck health.

Cause of Neck Pain While Sitting
Prolonged sitting with activities that position the arms forward of the body (like using a computer) have a tendency to collapse the spine forward. This forward collapse is most prevalent by the head.

The vertebrae of the neck (cervical spine) are designed to carry the weight of the skull in a balanced fashion. The musculature of the back of the neck are primarily classified as phasic muscles meaning they are designed to generate voluntary, short-duration contractions. This is the opposite to tonic muscles that are designed for long-duration (and often 'unconscious') postural support.

When we allow the head to float forward off the balancing point the cervical spine, the posterior neck muscles are forced to function with endurance thus requiring them to act like tonic muscles. Since these muscles are not functionally designed to be tonic muscles, they elongate and weaken transmitting a cascade of disfunction throughout the neck and upper back.

This disfunction becomes exacerbated by the development of tight anterior shoulder and chest muscles. With the arms chronically reaching forward, these anterior muscles shorten and tighten, thus deepening the collapsing posture. This chain of weakening and shortening progresses into further neck problems, reduced energy, reduced quality of life, and poor work performance.



How Do We Reduce the Effects of Poor Sitting Posture on the Neck?

1) First eliminate factors that generate poor posture as much as possible:
*Insure that your chair has proper support and height. Your hips should be slightly higher than the level of the knees as this will encourage you sit up into the center of the sitbones.

*Position your keyboard and mouse closer to you and at a level slightly lower than elbow height. With you arms kept closer, the anterior muscles become less dominant and the upper body can remain more extended.

*Position your computer monitor or any other primary work materials directly in front of you. Looking to one side chronically will develop muscular imbalance in the neck and back. Also position monitors at a height and angle that prevent the eyes from dropping. When the eyes move down, the skull drops forward which again shifts the neck muscles into that undesirable tonic state. If you are required to type constantly, learn to type without looking at the keyboard-again, this will help prevent the gaze and head from falling down. There are many free online learn-to-type tools available.

*Stand up and go for brief walks as much as possible. Set a timer to tell you to get off your chair and refreshen up the spine.

Easy Exercises To Restore Neck Health

The main effect of collapsed head and back posture is the loss of the natural curve in the cervical spine. These following exercises will help return body memory to where the upper vertebrae and skull should sit in order to have healthy balance:

*Neck Retractions- neck retractions will help shift the upper neck vertebrae back into place and restore the balance lines of the head over the body. Sitting or standing tall, take a slow deep inhale. As you slowly exhale, feel like you are sliding your head backwards over the neck ending with the chin tucked in. The sliding back motion is not large, but easily felt. The tucking of the chin will create a 'double chin' effect. Inhale to release the head into a neutral line, and again, exhale slowly as you retract and create the double chin. You can do 6-12 of these breath-guided retractions.

*Shoulder Blade Squeeze-because the collapse of the head and spine creates weakness throughout the back, you will benefit from restrengthening key back muscles. Again, sit or stand tall, and slowly breath in. As you breath out, contract the muscles between your shoulder blades (rhomboids) causing the shoulder blades to slide together. Your chest and anterior shoulders will automatically expand and release open. After briefing holding the squeezing motion, inhale to release the contraction and continue to exhale sliding the shoulder blades again together. Again, you can do 6-12 of these exercises with the pace of your breath.

*Mobilizing and Stretching Muscles-after energizing the back body, continue breathing slowly and roll the shoulders up and around in circles moving circulation through the upper back and sides of the neck.

Into gentle stretching, begin with the front portion of the neck. Relax your arms and shoulders as you sit tall. Slowly breath in, and as you exhale, turn your head to the right and look slightly up and over the right shoulder. Relax your jaw and focus on expanding the neck muscles that start at the proximal edge of the collar bone up into the front portion of the neck and base of the jaw (you may need to play around the angle of your skull and gaze). After holding for a few breaths, slowing release and repeat on other side.

Shifting into the sides of the neck, bring your head into neutral position. Breath in slowly, and as you exhale, gently allow the head to float down and over the right shoulder. There is no need to pull or contract muscles. Allow gravity to generate the stretch. After holding for a few breaths, exit by slowing turning the chin down over the chest. Then inhale the head up to neutral, and exhale to send the head to the other side. You will feel the upper trapezius muscles opening with this stretch (across the top of the shoulder line into the sides of the vertebrae).

Another beneficial stretch is opening the chest by standing at a door frame, placing one hand on the frame (slightly lower than shoulder height), and with your elbow slightly bent turn the chest and body away from the hand. This targets the anterior shoulder and chest muscles that become heavily dominant when sitting too long.

There are many more stretches and yoga exercises that can elevate neck discomfort, but these are a few easy and adequate exercises that can be quickly incorporated into your work day. Listen to your posture and the signals that the body is echoing back to you. Recognize the signs of discomfort and low energy. Explore tools to remind you to correct your posture and employ proper biomechanics to facilitate natural neck and spinal balance. Your neck will thank you for it.

Neck Safety on Your Yoga Mat

My Yoga Online - Inform yourself with this important neck safety article by Dr. Carla Cupido. Our new yoga article has teachings beneficial for those new to yoga as well as for experienced yoga practitioners. Prevent injury and improve your posture by understanding yoga anatomy and mechanics of the neck.

Have you ever panicked in the middle of a yoga pose for fear that you might be injuring yourself-many of us do not understand the objective behind most yoga postures, never mind the anatomy and biomechanics of the body. We all want to benefit from yoga, but we should also know if we are injuring ourselves instead of achieving therapeutic gains.

Click Here to read this full article.

Seven Points of Meditation Posture

My Yoga Online has a new article by Rosalee Yagihara, Seven Points of Meditation Posture. This meditation article covers some simple and practical tips in developing a comfortable meditation posture, as well as introduces meditation techniques for anyone who is beginning a meditation practice.



As we develop a greater self-awareness with our unfolding yoga practice, cultivating mindfulness through meditation techniques is a natural progression on our path. The benefits of meditation have been proven by modern science to significantly reduce stress and tension, greatly improving our health, a necessary component to a balanced lifestyle in today’s fast paced world. The Seven Points of Meditation Posture is a key foundation to a successful meditation practice.



CLICK HERE to read this full article.

Home Remedies for the Fall Season

My Yoga Online - My Yoga Online is happy to share new tips and advice on holistic healing tips with Ayurveda. This new yoga article by Maggie Reagh, Yoga Therapist, brings insight into lifestyle modifications for the Fall and addresses how the change in season requires us to calm the Vata Dosha.

Ayurveda, the traditional medicinal system from ancient India, has been healing humanity through lifestyle modifications and herbal medicine for over 6000 years. Ayur-veda, meaning the knowledge of life, suggests that our lifestyle be examined before taking medicine. These lifestyle modifications are simple things that your own grandmother might have told you, especially if she were from India. We will examine some of these simple home remedies that will help promote calmness during the fall season.

Click here to read more.

Build Up Your Immune System This Fall

My Yoga Online - Enjoy our latest article provided by Dr. Arjuna Veeravagu. Dr. Veeravagu, a naturopathic physician, presents simple tips on how to maintain a healthy, vital immune system as we move into cold and flu seasons.

In early fall, the combination of holidays endings, weather changing and school restarting often foreshadows lower immune function, triggering a host of infections. From a naturopathic perspective, there are several ways to boost your immunity during this time of transition, which in turn will allow you to stay as healthy as possible.

Continue Exercising
We all know that regular exercise contributes to year-long health. Lengthy, sun-filled summer days make it easy for people to establish outdoor exercise routines. However, with schedules growing fuller, stress levels rising and weather turning colder in fall, we tend to abandon our exercise habits. Sticking to a regular aerobic exercise routine is beneficial and will work to strengthen our immune systems.

Maintain Optimal Nutrition
Adopting healthy eating habits will provide your body with maximum nutrition and also have a positive impact on immune function. During times of elevated stress, blood sugar levels may fluctuate, amplifying your cravings for refined carbohydrates and sugars. Support your body during stressful times by avoiding these foods, and increase your intake of healthy protein and fat sources from wild fish, organic meats, fruits, vegetables and whole grains. You can also keep your immune system running efficiently by identifying food intolerances such as gluten and dairy, which may contribute to more frequent infections.

Consider Vitamin D Testing and Supplementation
Vitamin D has been well researched for its immune-balancing effect. Unfortunately, food sources are not of sufficient concentration to optimize levels of vitamin D in your body. Significantly increasing your vitamin D stores can be done in one of two ways: exposing your unprotected skin to ultraviolet-B sunlight and taking vitamin D supplements. The best time to measure vitamin D levels is in the fall when they are near their peak. Knowing blood vitamin D levels can help determine an appropriate dosage of a supplement to take during the fall and winter when sunlight is not readily available.

Nourish the Adrenal Glands
In addition to regulating our stress response, the adrenal hormone cortisol can have a major impact on our immune function and susceptibility to infections. Elevated work stress, shorter days and increased exposure to infectious organisms can take its toll on the body’s adrenal function. Supplying your body with adrenal-balancing herbs such as licorice, ashwaganda and rhodiola can protect your body against infections. During hectic and stressful times, it’s also recommended that you take vitamin C (ascorbic acid) and B5 (pantothenic acid) supplements. Both are required to help adrenal glands produce stress-response hormones. Saliva cortisol testing is available from many naturopathic doctors and can determine your exact adrenal status and treatment requirements.

References:
Holick, Michael MD PhD The UV Advantage. Ibooks, New York, 2003.
Wilson, James ND. Adrenal Fatigue, Smart Publications, Petaluma, CA, 2003.

Article was provided by Dr. Veeravagu is a naturopathic physician, registered acupuncturist and founder of Sage Clinic in Vancouver (Yaletown), BC. To schedule a consultation with Dr. Veeravagu, please email info[at]sageclinic[dot]com or call (604)697-0397.

Yoga Forward Bends and Hollow Locks

My Yoga Online - There are many techniques to improve and isolate yoga forward bends so they generate a holistic expansion throughout the back lines of the body. A simple technique that you can add to some of your forward bends is what I call a hollow lock.

A hollow lock has a similar feeling as uddiyani bandha (upper abdominal lock) where you exhale and draw the abdominal muscles and organs up and under the ribs. The hollow lock is a partial variation that still allows you easy access to continued breath, but also facilitates proper forward folding.

We are familiar with the common abdominal lock that we add to plank pose and back arches. This lock resists expansion of the core, thus holding a shortened position of the chest bone towards the pubic bone-all with the purpose to support the lower back and prevent a passive collapse into the posterior lumber spine.

Very different is the hollow lock. When we slightly hollow the abdomen, the chest actually flows away from the pubic bone. How is this important in our yoga forward bend? When we expand the chest away from the pubic bone, we are also expanding the anterior aspect of the lumbar spine, which reduces the possibility of compressing the intervertebral discs in the lumbar region. Instead of folding into the lower vertebrae, the hollow lock encourages the fold to come more readily from the hip joints.

The hollow lock also has a tendency to create a co-contraction where the back muscles (ie back extensors) also engage to elongate the vertebrae instead of collapsing forward into them.

This application of a hollow lock can first be easily learned in common standing forward bend poses:
*Uttanasana (Standing Forward Bend pose)
*Padangustasana (Big Toe Hold pose)
*Padanhastasana (Hand to Foot pose)
*Adho Mukha Svanasana (Downward Facing Dog pose)

Again, this hollow lock should be mild. Full hollowing like Uddiyani Bandha is not advised as this full lock should only be done while sitting or standing upright, and with a sustained exhale. Since we should have continuous breathing in our poses, you can only do a partial hollow to allow breath to remain fluid.

This hollow lock can be just used for a brief moment where you can hollow just as you prepare to fold forward or can be applied in the middle of the pose to add better alignment and connection to the hip motion. The main point when you are doing this hollowing is to feel your front lower ribs slide away from the hip crest and you experience a shift of pelvis forward into the thighs.

With exploration, you may find that this technique provides great benefits and you can then see how it can be integrated into other forward bends like seated poses:
*Janu Sirsasana (One leg forward bend)
*Paschimottasana (Two leg forward bend)

Not all techniques and alignment cues work for everyone. The great thing about Yoga is we can be fully unique in our practice-doing postures and variations that work for body, mind and energy. Give this hollow lock a try and see how it facilitates a better forward bend.

Childs Pose - Preventing a Compressed Back Arch

My Yoga Online - Childs Pose (Balasana) is a classic forward bending yoga posture that utilizes gravity to generate a restorative expansion of many muscle groups. When we approach a posture with a specific intention or purpose (doing Childs Pose to facilitate a forward bend), we should observe if the intention is readily translated. In Childs Pose, there is a common misplacement of the head that, with other alignment and body structure factors, can easily move the cervical vertebrae into a compressed back arch.

We should first address why we do Childs Pose?
*Childs Pose is greatly used as an immediate counter-posing forward bend to a back arching yoga posture like Cobra Pose.
*Childs Pose naturally stretches the quadriceps (knee joint flexion), the anterior muscles of the shin (ankle extension or plantar flexion), lower and mid back extensor muscles (opens the posterior aspect of the vertebral column).
*Childs Pose acts as resting pose and as a great alternative to yoga postures like Downward Facing Dog especially when wrist or shoulder conditions exist.
*Head placement on the ground or on a support provides an energetic connection to the 3rd eye (Anja Chakra)
*The pressure of the forward fold places a light massage on the internal organs encouraging improved circulation to the organs and gastrointestinal tract.
*As a slight inversion, Childs Pose can help release mucous from the lungs.

Understanding the benefits of Childs Pose brings one to appreciate the basic functionality-Childs Pose is a forward bend. Therefore, as a forward bend, the entire portion of the vertebral column should partake in the forward bending benefits to some degree.

A common contraindicated position in Childs Pose is when one places the head such that the fore head and nose come down the ground. By coming down so far on the face, the head is tilted back into a mini-back arch.

This misalignment becomes further contraindicated for those who have a tendency of having the hips lift off the heels. The more body weight one has coming forward into the head, the more compressive energy goes into the unwanted back arch in the neck. Along with potential damage to connective tissue and vertebral structures, the compression releases a negative vibration of discomfort into the nervous system preventing one from settling into the restorative state of the posture.

How Do We Avoid Creating a Back Arch in Childs Pose?

The first aspect to maintaining integrity in the neck is to start with the arms forward as you bend back into the knees. Gently find your comfortable range of motion in the knees, ankles and lower back. Once you reach your points of resistance, notice your hip position. Are the hips still high in the air?

If the hips are lifted off the heels, keep your arms forward or stack your fists to rest your head on your hands. Keeping your head elevated relative to your upper body will prevent gravity from transmitting your body weight into the neck.

If your hips settle well into the heels, place your head on the ground and slightly shift the head so that the nose moves towards the chest bone. Find that the center and upper portion of the forehead rest on the ground and not your nose. Take extra note of how it feels to have the back of your neck still long and open-not sinking and compressed.

For many people, their center of gravity sits higher in the body even if the pose feels mobile and hips lower well. When the arms are set back by the hips, the upper body weight still lifts the hips and pours the weight into the neck. Again, if this sensation of lift occurs, drape your arms forward and create a foundation of working your body weight back into the lower body.

There are other ways to modify Childs Pose to eliminate neck compression including straddling lengthwise over a booster or separating the knees to encourage the body weight to release backwards.

Remind yourself of the function of your yoga poses. Does your alignment and positioning reflect the basic function and generate the benefits desired in each yoga posture? Play with your Childs Pose and find if modifications of arms and props bring a more fulfilling state of expansion and release in this classic forward bend.

Annie Duke: Professional Poker Player & Yoga Fanatic

My Yoga Online - Annie Duke is known as the world's most successful female poker player.

She spends 16-20 hours at a poker table making a living, all while being a full time mom of four and a yoga and health fanatic.


How do you find yoga affects your mental and physical well being, and energy level?

Yoga has been amazing in terms of my mental well being. When I first started I had trouble standing still before poses or just lying still in corpse pose. I was always fidgeting. Yoga has forced me to develop a stillness of mind that I lacked as a completely type A person. I have an ability to focus now that I never had before and that has been amazing for me in the rest of my life.

As for my physical well being and my energy levels, what hasn’t yoga done for me? I am so energetic. My body looks better than it ever has. I am strong. I am flexible. I sleep amazingly well and soundly. I have never done anything so good for my total well being.


How has practicing yoga affected your diet and lifestyle?

Yoga is so cleansing that I really don’t want to muck up my body after putting that much effort into it. I never eat right before yoga and I don’t feel much like eating afterwards. I never want to eat an unhealthy, heavy dinner at night because I will feel it in my belly when I practice yoga in the morning. You feel so cleansed after class why would you ever want to ruin that feeling by eating some sort of fried, greasy food?

Can you share anything you have learned about how to eat healthy and well with a busy schedule and young kids?

I think it is all in the planning really. If you only have healthy choices in your house there is basically no way around eating healthy. I am so busy that I don’t have time for long, lingering restaurant lunches and whatnot. I mainly grab something on the go at home until dinner when I make the time to sit down with my kids. I am a snacker so the snacks in my house are things like dried goji berries, raw cashews, raw almonds, rice cakes, hummus. It is hard to go wrong when that is what is at your fingertips.

I also always have healthy things in my purse, even if it is just an apple I cam carrying around with me. That way I never have an excuse to eat poorly!

With poker being a game that requires long periods of sustained attention, do you find yoga is beneficial in staying strong and on top of your game in a long session that requires continual mental focus?

I used to listen to an IPod constantly when I was playing. But after developing my yoga practice, I found that I did not need it anymore. I used the music as a way to keep focus and get through the long hours at the table. But with the energy and mental focus I have developed and, most importantly, the ability to find stillness, I don’t need the IPod anymore. I used it only a couple’ of times at this years world series and it was because someone totally annoying who would not shut up was right next to me! Even yoga can’t fix that problem.


Do you have any other tips to share with our readers about staying healthy and fit as a busy mom on the go?

I think the biggest tip I can give is to always make sure to remember that if you don’t take care of yourself you will not be able to best take care of your family. As busy as we get, it sometimes feels overwhelming to find time to make healthy choices for ourselves and, usually, when it comes down to a choice between making time for our kids or making time for ourselves, the kids always win. If you make it a priority to take care of yourself, then even if the only time you find to workout is to a video at home after the kids have gone to bed then do that! Don’t put expectations on yourself…just do what you have time for and what you can to stay healthy. You will find that you get back the time you workout with the increase in energy you have that allows you to use your time much more effectively. It also makes you a happier mom. And that is always a good thing!


Duke wrote her first book How I Raised, Folded, Bluffed, Flirted, Cursed, and won Millions in 2005 as well as released a series of Poker DVDS. She is now in the process of writing her second book on decision making and has developed her own production company Ten Dimes Productions, which she started with Actor Joe Reitman. She is also involved in various charitable organizations such as the Make-A-Wish Foundation, Ante Up for Africa (a project with Actor Don Cheadle, Brad Pitt, George Clooney, Matt Damon and Ben Affleck), The Children’s Hospital and The Decision Education Foundation.

Recently, Annie has been featured in Runners World, Forbes.com, LA Times, New York Times, Ladies Home Journal, People Magazine, In-Touch Weekly as well as late night shows, David Letterman, Jay Leno and celebrity appearances on Deal or No Deal and One vs 100

Isolating Hamstrings in Forward Bends

My Yoga Online - Many forward bending Yoga poses involve the lengthening and stretching of the hamstring muscles. By incorporating subtle spirals of the thighs, you can more effectively isolate the 3 hamstring muscles.

The hamstring muscles consist of 3 muscles:
*Biceps Femoris muscle that originates at the ischial tuberosity (sit bone) and along the posterior aspect of the thigh bone. This muscle travels down the lateral aspect of the thigh bone, crosses the knee joint, and inserts on the outer edge of the leg (head of the fibula and lateral condyle of the tibia

*Semitendinosus muscle that originates at the ischial tuberosity (sit bone) with the long head of Biceps Femoris. This muscle travels down the medial aspect of the thigh and inserts in the medial region of the tibia.

*Semimembranosus muscle that originates also at the ischial tuberosity (sit bone) and travels down the medial aspect of the thigh inserting at the medial condyle of the tibia.

The basic principle to address with these muscle lines is the Semitendinosus and Semimembranosus muscles travel along an 'inner line' of the thigh where the Biceps Femoris muscle travels along an 'outer line' of the thigh. For most people, the outer thigh line has greater flexibility than the inner line. Consider how much easier it is to fold over the thigh in Pavirrtta Janu Sirsasana (Revolving One Leg Forward Bend) versus directly forward in Janu Sirsasana? With the leg out to the side, the forward bend moves primarily into the outer line of the hamstrings (Biceps Femoris).

Notice the next time you do One Leg Forward Bend, Downward Facing Dog, or Standing Forward Bend how the feet, leg bone, and thigh 'want' to rotate outwards or laterally. This 'desire' to rotate laterally is an indication of the pose wishing to move out of the tighter inner hamsting line and more towards the more flexible outer hamstring line.

Next time you do into One Leg Forward Bend, try the following tips to target the more resistant inner hamstring line:
*set your pelvis neutral and perpendicular to your thigh (tendency is to sit with the pelvis turned away from the thigh thus promoting the stretch to go more into the outer thigh line).
*pull the flesh away from the sit bone so you have greater connectivity to the pelvis and to the forward bend that should occur from the hip joint and not the lower back
*slightly rotate your thigh bone inwards or medially-this will be reflected in the toes which should point vertically and not out to the side.
*inhale as you lift open the front ribs and torso and exhale as you fold over the thigh finding just the first sensations of resistance
*settle and breath
*as the vibrations of resistance dissipate, rotate the thigh medially another millimeter or so (very subtle), breath in and lift the front ribs (protecting the low back), and after elongating the spine, exhale and fold a little more into the inner hamstring line

Playing with these inner thigh spirals will help you discover the variations in resistance in the hamstrings. This application of spiraling can be easily added to other Yoga poses:
*Adho Mukha Svanasana (Downward-Facing Dog)
*Uttanasana (Standing Forward Bend pose)
*Padangusthasana (Big Toe Pose)
*Parsvottanasana (Intense Side Stretch Pose)
*Marichyasana I (Pose Dedicated to the Sage Marichi, I)
*Paschimottanasana (Seated Forward Bend)

Be mindful that this spiral application is not over-emphasized. Keep the line of the foot and thigh within normal anatomical positioning. Consider how the natural lines of Mountain pose translate into these forward bends and how thigh spiraling should not go excessively beyond that functional line offered in Mountain pose.

Explore your hamstrings. Appreciate the resistance and variations of flexibility in your yoga practice. Gently and respectful use spiraling techniques to expand these variations of resistance.

Cotton Fabrics - Why to Buy Organic

My Yoga Online - Buying organic clothing is much more than a fashion statement. With the growing need to shift towards greater sustainability, choosing fabrics made from organic cotton and other fibers expands is an easy way to become more green-conscious.

You dry yourself with it after taking a shower, you lay your head against it when you go to sleep. The oil from its seeds flavors your favorite snacks and your probably wearing it right now. Cotton is one of the most widely traded and highly subsidized crops in the world. For the past 7,000 years, mankind has cultivated its fibers into clothing, and pressed the oil from its seeds for sustenance.

Compared to man-made materials like acrylic and polyester, cotton seems like a natural alternative. It is certainly versatile; breathable and cool in the summer, easily layered in the winter. Yet there’s a dark side of cotton that most consumers are unaware of: cotton is the most heavily sprayed crop in the world.

The commercial farming of cotton accounts for over 10% of pesticides and 22% of insecticides sprayed annually, though it is grown on just over 2% of the world’s arable land. In the United States, where cotton heavily is farmed, it’s commercial production accounts for over 25% of pesticides used annually. CLICK HERE to read more.

Thanks to Renu Yoga for sharing this article.

Yoga For the Earth

My Yoga Online - This is a fantastic workshop - I really recommend it. Great info, looks at the issues we face from so many angles and and ties everything together so well. If you are in Vancouver, B.C. go check it out this weekend, definitely worth the time.

Yoga For Our Planet
A Risk We Should Not Be Taking
Saturday, September 27th, 1-4pm
At the Semperviva City Centre Yoga Studio
#100 - 1985 West Broadway, Vancouver, B.C.
Fee: $12 - Net Proceeds go to the David Suzuki Foundation

What is really going on with our environment? What do the scientists say is happening versus what the media and our politicians say? Is there a real problem or not? Should we be doing something about it or not? What kind of a world are we creating for our children? If we should be doing something for their sake, what should we do? Ancient Yoga traditions have many teaching on how we can live in balance with our environment. These traditions can be applied to the environmental challenge facing us today.

Come hear Bernie Clark present the current scientific understanding of Global Climate Change and hear how our Yoga practice can help us make a big difference in what is happening to our planet. Learn the 3 Big Easy things you can do to make this difference! This presentation will be of interest to anyone, yogi or not, who is living on our planet, so bring a friend (or two... or more!)

Bernie Clark, in addition to being a Yoga teacher, is also an Executive Vice-President of Canada's oldest and largest space company. He has a bachelor of science degree from the University of Waterloo and has decades of experience in the field of remote sensing, a discipline that monitors changes on the earth from air and space.

Proper Back Flexing in Yoga

My Yoga Online - My Yoga Online has posted a new article by Dr. Carla Cupido that addresses the importance of proper forward flexion in yoga poses in order to prevent injury and to maintain integrity in your yoga class.

Consider the number of times you flex forward at the waist or hips in a yoga class. Lower back flexion in yoga presents a number of risks when done improperly. We often hear our yoga teacher telling us to hinge at the hips instead of the lower back. Let’s consider what these cues really mean and offer in creating a safe forward bending yoga posture. First of all we have to go through a bit of yoga anatomy and biomechanics to understand the issues involved in this common movement.

Understand your lumbar lordosis as it is your power position in everything you do. Take care of your back by being aware of how you flex forward and never compromise your back to reach further on your yoga mat.

CLICK HERE to read full article.

Yoga and Shoulder Impingement

My Yoga Online - Many Yoga poses and flows involve large movements at the shoulder joint. Some of these movements have the potential to create shoulder impingement when improper technique and movements line are applied. If this shoulder impingement continues over time, chronic injury can form leading to pain and disfunction.

What is Shoulder Impingment?

Shoulder impingement is caused when the arm is lifted above the line of the shoulder. The head of the arm bone (humerus) lifts and rotates into a portion of the shoulder blade (acromion on the scapula). Covering the head of the arm bone are the 4 rotator cuff muscles: the supraspinatus, the infraspinatus, the subscapularis, and the teres minor. Acting as cushioning against pressure and friction, there are bursa sacs that lie between the muscular capsule and the acromion.

When the arm is lifted high over the level of the shoulder, the head of the humerus presses into the acromion. This pressure and friction can develop into inflammation of the bursa (bursitis) or the tendons the muscles (tendonitis). This inflammation can worsen due to repeated impinging actions that can eventually lead to increased pain and limited movement.

Read more about the application of shoulder impingement reduction techniques for your Yoga practice.

Preventing Knee Lock in Standing Yoga Postures

My Yoga Online - This latest Yoga Anatomy article by Kreg Weiss, Yoga and Preventing Knee Locks, offers awareness in how we can perform certain standing Yoga poses with greater integrity and purpose. More importantly, this mindful application of preventing knee locks promotes a more healing Yoga practice and helps reduce the development of chronic injuries.

"The purpose of Yoga poses is to generate physical vitality so one can proceed through life with positive energy flow and with a holistic connection to what brings balance and harmony. Standing Yoga poses offer these benefits when mindfulness and proper intention is applied. Without mindfulness, some standing Yoga poses present a tendency towards knee locks and hyperextension, which can produce chronic problems in the function and health of the knee joint.

Some people have a greater tendency towards locking the knees as they have joint structures that promote a hyper extended position when the legs straightened. The legs splay backwards almost like a crescent shape. This hyper extended locked knee position tends to generate a passive stance and allows the body weight to transmit heavily into the ligaments, cartilage and posterior connective tissue of the knees. In addition, this hyperextension and internal rotation creates a line of poor body mechanics including the production unwanted anterior pelvic tilt (promoting excessive lordotic spinal positions) and excessive pronation of the foot." Read full article.

Preventing Injury of the Sacroiliac Joint

My Yoga Online - Many yoga participants have had to endure the pain of sacroiliac disfunction and injury due to improper approaches to forward bending yoga poses. Dr. Robin Armstrong has posted a new article, Asana Anatomy-The Sacroiliac Joint, which discusses the anatomical processes in some forward bends that cause sacroiliac joint problems.

By bringing awareness to the cause of these injuries, this yoga anatomy article also offers simple, but effective tips and applications to prevent sacroiliac injuries in these yoga poses.

This is a must-read for all yoga participants regardless of level as sacroiliac injury can occur at any point of one's yoga practice.

"Poses like prasarita padottanasana (wide legged forward bend), baddha konasana (bound angle pose), and upavishta konasana (seated wide legged forward bend) can be a concern for people with a history of SI joint pain, and can predispose the SI joint to injury.

Wide legged yoga poses can be an excellent way to open the muscles of the groin, bring awareness to our root chakra, and release tension in the hamstrings. Much like any asana, when we proceed without being fully present and engaged - physically and mentally- we are at risk for injury. If we are mindful about engaging the muscles that support the SI joints, we are more likely to enjoy a wide legged practice that is safe and pain free."

Read full article.

Free Outdoor Yoga Classes in BC

My Yoga Online - Come and enjoy the last few free outdoor yoga classes with Kreg Weiss. Classes at Canada Place and English Bay will continue until mid September. To learn more and see updates on class schedules:

visit - Yoga at Canada Place Wednesdays 6-7pm
visit - Yoga at English Bay Saturdays 9-10:15 pm

Everyone is welcome-beginners to advanced!

Free Yoga Video: Zen Centering Meditation

My Yoga Online - Experience this Zen Centering Meditation Video with Shakti Mhi. Use this meditation to refocus during the day. Take pause and embrace the stillness this meditation may bring to you and allow your mind to become aware of the now, displacing any strong emotions or stresses that have invaded your day.

Stress Management and Meditation Techniques

My Yoga Online - Enjoy our new yoga article by Kreg Weiss addressing stress management and meditation techniques of witnessing that will enhance your ability to reduce the negative effects of stress stimuli.

"In a culture that nourishes the Ego and materialism, the bulk of society relates value to the physical and has become disconnected to the spiritual energy within us. With this disconnection, many have become unconsciously ignorant of how chronic stress festers in the mind and body. Not until a debilitating disease or condition arises, do many people finally take notice and seek guidance in changing their lifestyle.

So how we address stress? First, it is impractical to think that one can completely ‘eliminate’ external stress from one’s life. Stressors will always be present regardless of the environment. It is how one allows the stress to internalize and act on the mind and body that is key. Second, it is important to understand and appreciate exactly what stress is and what happens when one allows it to infiltrate the mind." Read More

About Hammer Toe and Yoga

My Yoga Online -
This new Ask An Expert yoga article is provided by Dr. Carla Cupido.
Q: I have a different sort of question for which I hope you can offer some suggestions or links to resources that will help. Recently, I have been diagnosed with developing hammer toe. My problem is a swelling and discomfort in the ball of my foot anytime that I do any yoga poses that put weight on that foot. My first action, of course, was to drop out of my yoga class. However, I feel that yoga, if doing the correct exercises might help. Are you aware of any others that have experience this problem and have had success with continuing yoga practices?

A: There are a number of different conditions similar to hammer toe, such as claw toe, curly toe and mallet toe. A hammer toe is defined by an extended metatarsophalangeal joint (proximal joint of the toe), a flexed proximal interphalangeal joint (middle joint of the toe), and a hyper-extended distal interphalangeal joint (distal joint of the toe). Yes, this is a whole lot of Latin to basically say that the toe is curled, causing the middle part of the toe to stick upwards in a way that it rubs perfectly against the top of your shoe and causes significant discomfort and fantastic bunions. The balance of the translation is that the ball of your foot in line with the affected toe hurts a lot!

There are a number of different causes of hammer toe. Diabetes, stroke, osteoarthritis, rheumatoid arthritis, and other underlying pathological conditions can play into the development of hammer toe. Therefore, it is always important to seek the advice of a medical practitioner if you are noticing changes in the condition of your toes so that they can rule out such underlying conditions. Shoes that are too small or are fabulously pointy are also major contributing factors to this condition. If your toes are unable to lie flat in your shoes, you are placing your little toes at risk. Of course, this develops over a long time, so be mindful of your shoe selection and give your toes a break on occasion. Previous toe trauma can also be a factor in developing hammer toe.

Maintaining flexibility in hammer toes is very important as without flexibility, they may continue to become quite rigid and in time affect your gait. Conservative care options for this condition are not well represented in the literature and it has not yet been studied with yoga rehabilitation. However, using yoga to help manage this condition could be great. I have not come across the use of yoga for hammer toe yet; however, if approached delicately and wisely, it may be of help.

You should most definitely make an appointment with a health care practitioner who can assess your gait, muscular weaknesses, muscular and tendonous restrictions, and conservatively treat your toe before moving forward with yoga. However, once you have been given the go-ahead, poses that help to stretch out the toes could be of great benefit to you. If it is not painful, trying to go up your toes in downward dog which could help to lengthen through the musculature and tendons through the bottom of your foot and toes.

While in poses in which your hands are in contact with your toes, gently attempt to straighten your toe and even take a few more minutes in that pose to massage the bottom of it. Your goal is simply to keep that toe mobile. As for the ball of your foot, try to modify poses to take the weight off of this area until it is feeling less painful. Part of the reason the bottom of the foot hurts is because of the angle that the toe is taking relative to the ball of the foot. Therefore, if you can loosen off the tissues on the bottom of the foot and into the toe, this may take some of the pressure off the ball of the foot. Make sure this is assessed though as if it is severe, your joint may in fact be subluxated.

A lot of this will be trial and error for you. If it feels good, go for it and if it doesn’t, either stop or go get it checked out. I strongly encourage you to seek out a medical practitioner who can help you through this experiment. Best of luck and be gentle with your body.

For additional information on hammer toe and other foot pathologies, click here.

Dr. Carla Cupido
Hon.B.Kin., D.C.
A.R.T., Graston

www.drcarlacupido.com
For more info about Dr. Cupido and to read more of her articles, click here.

Knee Conditions and Yoga

My Yoga Online - Kreg Weiss has posted a new yoga anatomy article: Yoga and Osgood-Schlatter Syndrome, Protecting the Knees During Your Yoga Practice. This yoga article reviews the causes and symptoms of Osgood-Schlatter Syndrome and offers tips on how to approach a yoga practice when one is experiencing this condition.

Osgood-Schlatter syndrome (also known as tibial tuberosity apophysitis) is a knee condition that tends to affect about 13% of teenagers. This condition is prevalent in those who experience rapid growth spurts and typically who participate in high levels of physical activity (note: this condition appears to be more prevalent in boys than girls).

Osgood-Schlatter syndrome is believed to occur as a combination of a combination of a genetic and an overuse condition where the quadriceps tendon fails to develop as quickly as the lengthening bone. This creates a tightening effect of the quadriceps tendon and generates an excessive pulling force on the boney process just below the knee (tibial tuberosity). As a result of this excessive pulling force, the tibial tuberosity can experience inflammation that leads to tenderness or pain. Given that high levels of physical activity can shorten muscles, repetitive force loads like running can increase the risk of developing this syndrome. ...Read More

The Westernization of Yoga

My Yoga Online - The last decade has shown a compelling evolution in the trend of yoga especially in how Western cultures have modified, integrated, and molded this practice to make it more adaptable and engaging. Much of these adaptations come from the desire to commercialize yoga into a product and, through this commercialization, we can often see how the traditional practice delivered from the East has been diluted with the attitudes of materialism and physicality. It is no surprise with this trend to see that yoga is now greatly marketed and perceived primarily as a ‘workout’. This brings forth a basic question: “Is it wrong to practice yoga only with the intention that it is a workout that generates physical benefits?”

We first should address the definition of Hatha Yoga. Hatha Yoga is the practice of yoga poses which were designed to revitalize and bring balance to the musculoskeletal and glandular systems. Hatha Yoga encompasses all forms of asana performance: Ashtanga Yoga, Iyengar Yoga, Anusara Yoga, Yin Yoga, Power Yoga etc. Within this definition, one can conclude that Hatha Yoga is meant to act as a conditioning of the physical body. Through a healthier body, one can then move forward into the practice of pranayama and meditation (as well as other forms of Yoga) to develop the connection to Self.

The second concept to address is tantra. Yoga developed out of the concept of tantra, which, in a simplified approach, is the practice of producing thoughts, actions, and intentions that foster goodness and betterment for yourself and the environment around you. Tantra basically encourages one to always be moving forward through life with positive harmonious energy.
Read More...

Green Tips for Going Back to School

My Yoga Online - Mid summer and the "Back to School" ads are flourishing. As you make plans for yourself and family to gather up supplies for returning to school, consider giving yourself or your children a gift of going a little more green. Investing in an aluminum beverage bottle is a great way to stamp out waste production, to set an example of environmental care, and to save a little money.

We are moving into an age where every little bit counts. By using an aluminum bottle, you can greatly reduce your consumption of plastic containers (water, juice, and other beverages). You can purchase your beverages in bulk which typically provides you with costs savings. You also avoid chemical contamination that appears to be increasingly more common with plastic containers.

Read More

Why Do Yoga at Home?

My Yoga Online - Practicing Yoga is a highly intimidate activity where one flows through the layers of physical, mental, emotional, and spiritual in order to establish connection with the Inner Teacher and the Inner Self. By establishing a yoga practice at home, one can deeply enhance this connection by proceeding in one’s practice with bountiful choices – when and how long to practice; what yoga poses, breath work and style of meditation to perform.

I have discussed with many yoga participants the idea of home practices and a few common responses are: “I would not know what to do or how to put flows together” , “I prefer to be in a yoga studio with other people”, “I can not motivate myself to it at home”.

Practicing Yoga at a studio offers great benefits in that one can establish a foundation of knowledge. You can receive direct guidance and corrections. You can also enjoy a social environment of sharing energy and a common interest.
Read More...

Google's Newest Green Resource

My Yoga Online - Adding a little more Karma and mindfulness to your life just got easier. The next time you need to search for something online, consider this new search engine resource. EcoSearch.org is the first search engine dedicated solely to environmental causes. Visitors to EcoSearch.org can search just as they would from Google.

The results come from Google, and Google shares a portion of their advertising revenue with EcoSearch. EcoSearch is a nonprofit corporation that donates 100% of its profits to environmental causes such as donating to charities that focus on the environment. They have already donated to charities including the National Resource Defense Council, Heal the Bay, Rainforest Alliance, TreePeople, Healthy Child Healthy World, and others. You can even suggest new charities to them. So, whenever you search, EcoSearch, and help to improve our environment.

Best Way to Use EcoSearch.org
Users should either set their homepage to EcoSearch.org, or add EcoSearch as their default search engine in their search bar by clicking the link on the EcoSearch homepage.

All About the Sacroiliac Joint

My Yoga Online - Dr. Robin Armstrong presents her latest article, Understanding the Sacroiliac Joint, that discusses important issues with the SI joint and Yoga postures. As an important joint for generating pelvic stability, Yoga practitioners can readily create an SI joint that is hypermobile and echoes dysfunction.

"Controversy does not often strike the yoga community. Non-harming, truthfulness, and loving kindness are not very controversial concepts. Yet the poor, barely mobile, sacroiliac joint has become the center of a yoga debate – to square or not to square the hips. Ok, so it is not as racy as a celebrity feud, but it may affect your personal yoga practice..." Read More

Click Here to learn more about Dr. Robin Armstrong and read more of her articles.

Prevent Carpal Tunnel Syndrome at the Office

My Yoga Online -
Enjoy our new free Yoga video with Dr. Carla Cupido who offers therapeutic exercises for proactive carpal tunnel care and prevention of carpal tunnel syndrome. These exercises can done easily at your desk or workplace in only a few short minutes.


Please feel welcome to send Dr. Carla Cupido a comment or question below. You can learn more about Dr. Carla Cupido by clicking here.

9 Tips to Make Your Office Greener

My Yoga Online - There are a number of ways to cut back on waste at the office. Here are a few ideas:

Save Energy and Water
• Use the stairs instead of the elevator for short trips to save electricity
• Turn off lights and computer equipment at the end of the day to save energy
• Turn off taps completely to avoid wasting water from dripping taps

Save Paper (saving paper saves energy too)
• Set your printer and photocopier to double-sided to save paper
• Edit documents on your computer to save paper
• Always recycle used paper

Produce Less Waste READ MORE....

The Scoop on Hot Yoga

My Yoga Online - Hot Yoga has taken the world by storm offering a non-traditional form of practicing Yoga poses. In the Hot Yoga practice, elevated room temperature is meant to be beneficial in breaking down tissue blockages more readily and stimulating the release of toxins. But is this elevation in room and body temperature healthy and suitable for everyone?

There is much argument and criticism from the scientific community stating many logical reasons as to why Hot Yoga presents contraindications and health risks:
*inflated body temperature can create a false sense of laxity (joint flexibility) resulting in over stretching and tissue damage
*high body temperatures can generate hyperthermia states resulting in nausea, light headedness, and fainting
*excessive sweating can lead to dehydration that, without proper rehydration, can adversely affect cellular metabolism
*highly elevated body temperature and dehydration can lead to increased heart rate (compensation in delivering adequate blood flow) which can further lead to increased blood pressure - for those already dealing with high blood pressure, one could move into contraindicated states of blood pressure and circulatory issues.

Read More...

Focus on Back Bending Yoga with Nico Luce

My Yoga Online - Check out this sample of Nico Luce's Back Bending With Grace Yoga Class. It can be viewed and practiced in its entirety in our Yoga Classes section for our members.


Not a member yet? Learn More about My Yoga Online now...

Upward Facing Dog Pose In-Depth

Dr. Robin Armstrong offers a new article on Upward Facing Dog pose. She dissects Upward Facing Dog pose providing a wealth of alignment and safety tips so this Yoga back-arch is performed with integrity and enjoyment.

"Our animal friends are a wonderful study in the fluidity of yoga. It is no coincidence that when a dog wakes from a nap, he can be seen moving slowly through upward dog and downward dog and casually walk away satisfied. The family pet makes urdhva mukha svanasana, or upward facing dog, look simple, and we can embody this ease when we too practice the pose." Click Here to read more of this article.

All About Downward Facing Dog

If you have ever taken an Ashtanga or vinyasa flow class, Adho Mukha Svanasana, Downward Facing Dog, is no stranger to you. Downward Facing Dog is a fundamental yoga asana, but a surprisingly complex one. As my teacher recently joked, “If I hear one more instructor say the phrase - ‘ Downward Facing Dog is a resting pose’- I’ll shoot them!” Nothing is more daunting to a student on their 5th or 6th or 7th Downward Facing Dog to learn that they are supposed to be resting in this complicated pose. Learning about the anatomy of the pose can help us find a little more ease in the mystery that is Downward Facing Dog.

Click Here to read more from Dr. Robin Armstrong's article about the foundational cues that create a Downward Facing Dog full of integrity and benefits. Feel welcome to also send a message to Dr. Robin Armstrong by submitting your comment below.

Eating Healthy: Chocolate Nutty Spread

This easy recipe by Farah Nazarali offers a healthy, delicious and functional treat using raw cacao. Chocolate is one of the most complex foods known to us on this planet. With over 300 compounds, including zinc, magnesium, essentially fatty acids, and anti-oxidants, it's no surprise that civilizations past revered chocolate. Chocolate has more anti-oxidants than green tea or red wine,
but milk and milk ingredients inhibit the absorption of its anti-oxidants which is why dark chocolate is mentioned now in many health journals. Click Here to enjoy this recipe.

MyYogaOnline.com Relaunches with New Full-Screen Video Streams

MyYogaOnline.com has re-launched its website with improved Flash Streaming Video technology. The latest version of Flash Streaming Video not only improves the picture quality of MyYogaOnline.com’s video lessons, but also the speed and ease of use for PC and Mac formats. The new enhancements at MyYogaOnline.com ensure that all videos stream in full screen near DVD quality at DSL and cable accessible speeds on all web browsers, including Internet Explorer, Firefox, and Safari.

READ MORE ABOUT OUR NEW STREAMING TECHNOLOGY...

Yardwork and Air Pollution

With the days getting longer, many homeowners thoughts turn to the work that waits in their yards. Many people associate air pollution with cars, airplanes, energy-producing facilities, and other large fuel consumers. The small engines used in lawn mowers, hedge trimmers, chain saws, and leaf blowers, however, represent a significant source of air pollutants.

Indeed, most small engines emit high levels of carbon monoxide (CO), a colorless, odorless, poisonous gas. In addition to CO, small engines emit ozone-forming hydrocarbons and nitrogen oxides. Ground-level ozone impairs lung function and contributes to smog formation. According to the Government of Canada, a gasoline-powered lawn mower emits about 48 kilograms of greenhouse gases in one season.

There are ways to help clean the air while maintaining your yard. Here are a few ideas to get you started.

Avoid Spills and Overfilling

· Spilling gas and overfilling the tank allow for gas to evaporate

· With evaporation, hydrocarbons are released into the atmosphere

Maintain Equipment

· Change oil and clean or replace air filters regularly

· Use the proper fuel/oil mixture in two-stroke equipment

· Keep blades sharp to improve fuel efficiency

Use Manual Tools:

READ MORE....

Banking Made Green

The change in lifestyle required to bring society to a more sustainable state for the environment often feels like an overwhelming task, but in fact, small adjustments and simple acts of awareness can collectively contribute to vast changes and improvements. Some of these small, easy changes can be applied to how we conduct banking tasks and transactions.

How often do people go to a bank machine, withdraw a few $20 bills, and then select to view their account balance? They view their paper statement and then toss it in the garbage. This action occurs daily by millions of people resulting in a massive waste of paper and energy.



Make Your Banking More Green