Knee Safety in Hip Openers

My Yoga Online has posted a new Yoga Anatomy article by Dr. Robin Armstrong, Knee Safety in Hip Openers. This yoga anatomy article reviews the alignment considerations required to protect the knee when moving into hip opening yoga postures. With awareness to these essential biomechanical applications, one can readily avoid injury to the knee structures. This article is a great learning tool for yoga participants and for yoga teachers.

Remember the children’s song: With the leg bone connected to the knee bone and the knee bone connected to the thigh bone. This could be a yoga anthem worth chanting before class. Our bodies function as a whole, and no one action goes without a counter action, reaction, or complementary action in another part of our anatomy. This is especially important to remember when it comes to hip openers, which can unfortunately lead to the non-existent ‘knee opener’ which is yoga code for a painful and long recovery from an injury to our knee.

Click Here to Read Full Article.

Other Related Articles:
The Knee Yoga Anatomy
Standing Yoga Poses and Knee Locks
Knee Integrity in Warrior Yoga Poses

Ama - Creating More Energy

My Yoga Online has posted the second part of Todd Caldecott's insightful Ayurveda article series, Ama: Ayurvedic Medicine and Energy. This second part looks more in depth at the concept of Ama and how energy can be blocked by various lifestyle patterns and environmental factors.

In Ayurvedic medicine, ojas most closely corresponds to kapha dosha, one of the three humors recognized by Ayurveda, each of which is responsible for a particular subset of physiological balance called ‘homeostasis’.

Both kapha and ojas share similar qualities: both have heavy, moistening and stabilizing properties, and in essence are simply octaves of each other, one representing balance (ojas) and the other some metabolic disturbance (kapha). There is an importance difference however: kapha is generally associated with a cooling influence, an effect of decreased heat and physiological stasis in the body, causing the general congestion indicated by the translation of the term ‘kapha’, which literally means ‘phlegm’. In contrast, ojas contains within it not only the subtle refinement of the tissues, or dhatus, but also the subtle refinement of agni itself, the digestive fire, and thus has a mildly warming, gently stimulating effect, leading to the proper growth, development and nourishment of the body.

Last time, we also introduced a concept called ama, which forms as the result of a weak agni, allowing for the improper digestion of food. Like kapha and also ojas, ama is similarly heavy, wet and solid in nature, and has a self-structuring activity that in advanced conditions begins to form a second body, within the body. Cancer is an excellent example of ama, which when allowed to develop over years, begins to derange the activities of certain tissues, particularly those that are weak or already damaged, modifying the DNA and essentially taking over the machinery of the body to serve its own agenda.

Click Here to read the full article.

Safe Wrists in Yoga Chest Opening Poses

My Yoga Online has posted a new Yoga anatomy article by Kreg Weiss addressing wrist safety and alignment in common chest opening yoga stretches. The anterior shoulder and pectoralis muscles present great challenges to our postural health as these muscles tend to be chronically tight. Yoga stretches utilizing interlaced fingers can be an effective method of breaking down this muscular tightness and expanding the heart center. However, these chest openers are often performed incorrectly presenting potential injury for the wrists.

Read More about how to prepare and align the fingers and hands to effectively stretch open the chest and shoulders while preventing stress from occurring in the wrists.

Related articles:
Protecting Wrists in Downward Facing Dog and Yoga Poses
Reducing Shoulder Impingement in Yoga Poses
Wrist Supports in Yoga Classes

Yoga and Lymphatic Circulation

My Yoga Online - My Yoga Online has posted a new yoga anatomy article by Kreg Weiss, Yoga and Lymphatic Circulation. Yoga exercises offer many healing properties including improved circulation of lymphatic channels. The lymphatic system is a network of channels that transport clear fluid called lymph and is highly linked to the circulatory system.

The lymphatic system includes all the structures and mechanisms responsible for the circulation and production of lymphocytes. This immune system network includes various organs like the thymus, spleen, bone marrow and the lymphoid tissue associated with the digestive system.

Learn more on how the lymphatic system directly benefits from Yoga exercises - read full article.

Yoga Hyde Clothing Review

My Yoga Online - We came across a great line of Yoga clothing by Yoga Hyde. Yoga Hyde offers a really great selection of pants and yoga tops that are stylish and affordable. We have been able to try both the women's and men's yoga wear and found their products to be high quality with attractive, complementary designs and colors. They fit with great comfort, but also look great which is a bonus for yoga and active wear.

If you are shopping around for new yoga clothing, give Yoga Hyde a browse:
www.yogahyde.com You can also find their yoga clothing line available at many offline locations.

Ojas and Ayurvedic Medicine

My Yoga Online has posted a new article by Todd Caldecott, a Medical Herbalist and practitioner of Ayurvedic medicine. Todd's article "Ojas: Ayurvedic Medicine and Energy" offers wonderful insight into the concept of energy flow and addresses what can improve and what can diminish this flow of vitality.

The concept of vitality or energy is an ancient one, referred to in Chinese medicine as qi (pronounced chee), and in Ayurvedic medicine as ojas. While we all know what it means to be full of vitality, as well what it’s like not to have any, it is curious to note that this concept is entirely absent from modern medicine, in which good health is defined quite simply as an absence of symptoms.

The closest modern medicine comes to the concept of vitality is in its conception of 'homeostasis', a physiological mechanism that maintains the balance of innumerable biological activities to ensure that the body functions within ‘normal’ parameters. From an energetic perspective, homeostasis is but one example of our vitality, as an organizing and self-sustaining principle that extends beyond physicality to include our thoughts and emotions, including our capacity to feel passionate and inspired, and in its highest evolution, to give and receive unconditional love.

In Ayurvedic medicine, the vital essence of the body is called ‘ojas’, described a subtle force that incessantly works to keep the body, mind and senses continuously refreshed. Two types of ojas are described: one called ‘para ojas,’ which is located in the heart and represents the divine ‘breath’ that separates the animate from the inanimate; and ‘apara ojas,’ which is found in a state of continual flux, derived from the food we eat, the water we drink, and the air we breath.

CLICK TO READ ENTIRE ARTICLE

To learn more about Todd: www.toddcaldecott.com

Yoga Challenge to Beat Arthritis

My Yoga Online - My Yoga Online is proud to be supporting the Power of Movement 2009. On Sunday, February 22, thousands of Canadians will be striking their best downward-facing dog pose for Power of Movement 2009, the world's largest yoga fundraiser designed to celebrate mobility and raise money for critical arthritis research.

This year the popular yoga event goes national for the first time — throughout the day, large-scale Power of Movement yoga "mega-sessions" are taking place in 10 cities coast-to-coast including Vancouver, Victoria, Nanaimo, Calgary, Regina, Winnipeg, Toronto, Ottawa, Montreal and Halifax. Power of Movement has also partnered with yoga studios in other communities across the country to hold smaller fundraising sessions. People of all ages and fitness level can get involved — from yoga gurus to those with limited mobility — by registering online at www.powerofmovement.ca.



More than 4.5 million Canadians live with arthritis (one of the leading causes of disability) and autoimmune diseases. The economic burden of arthritis in Canada is estimated at $4.4 billion annually. These conditions account for over 10 per cent of the total burden of all illnesses in Canada, yet only 1.3 percent of attributed health science research is dedicated to this area.

Now in its third year, Power of Movement began as a small grassroots initiative with 250 participants in Toronto. The event's initial goal was to generate $10,000 but in just two years it has surpassed all expectations raising more than $115,000. Money raised in 2009 will benefit arthritis and autoimmune disease research priorities across Canada, through the Arthritis & Autoimmunity Research Centre (AARC) Foundation and several chapters of The Arthritis Society.

The Arthritis & Autoimmunity Research Centre (AARC) Foundation raises funds and awareness for the most comprehensive, collaborative, and specialized arthritis research centre around the globe, housed at University Health Network (UHN), which comprises Toronto General, Toronto Western and Princess Margaret Hospitals. AARC is dedicated to research in arthritis related autoimmune diseases, musculoskeletal health, and advancements in orthopaedic surgery.

About The Arthritis Society
The Arthritis Society empowers the nearly 4.5 million Canadians with arthritis to live their lives to the fullest by combating the daily limitations of arthritis. In the last 60 years, The Society has invested $165 million towards arthritis research to develop better treatments and, ultimately, find a cure. The Arthritis Society's mission is "to search for the underlying causes and subsequent cures for arthritis, and to promote the best possible care and treatment for people with arthritis".

Nutrition that Does More Harm than Good

My Yoga Online - Food companies go out of their way to repackage and market their processed food items as nutritious and 'healthy'. These marketing strategies are rarely followed by improvements in the actual food quality. Therefore, we need to be diligent in knowing exactly what we are buying and putting into our bodies. Just by carefully reading and understanding food labels, you can empower your nutritional decisions. Here is simple list of food items we should avoid and replace as these common ingredients offer little to no health benefits and, in fact, may produce chronic health problems with regular consumption.

*Unhealthy Saturated Fats
Unsaturated fats come in many forms with some being more unhealthy than others. Unsaturated fats are any fats that are solid at room temperature. These fats typically have a negative effect on the body including the development of cardiovascular and circulatory conditions. The primary unsaturated fats to avoid/reduce are animal-based fats (meat and dairy) and 'trans fats' or hydrogenated oils. Hydrogenated vegetable oils have been processed so they have a solid consistency at room temperature and are a cheap substitute for more naturally occurring saturated fats like butter. Be mindful in reading foods labels as manufacturers are aware that people are now avoiding 'trans fats' and now reword these hydrogenated fat ingredients to hide them in the food labels.

*Simple Sugars
Simple sugars have a strong negative effect on blood sugar and hormone levels. These sugars quickly pass through the digestive system and create a roller coaster effect on the body's metabolic pathways. Simple sugars come a variety forms/names that should be avoided including: sugar, glucose, corn syrup, malt syrup, glucose-fructose, cane sugar. Just because it may say 'organic' doesn't mean it is good for you. Simple sugar is simple sugar! Great alternatives to simple sugars that offer a better way of satisfying sweet toothes are honey, agave (syrup), stevia, maple syrup, rice syrup and date sugar.

*High Sodium Intake
The high consumption of sodium has shown to increase blood pressure which can place the cardiovascular system at risk. Almost all premade/processed foods contain unnecessarily high levels of sodium to improve the taste quality. Our society has become very accustomed to sodium and most people have a difficult time enjoying food without this flavor 'enhancer'. Monitor your sodium intake by avoiding processed and prepackaged foods. Cooking foods from scratch with fresh ingredients helps control your sodium intake and allows you to explore other more engaging means of making foods flavorful. Many prepared spice and herbal alternatives are also available to help you shed the use of salt in your diet.

*Artificial Sweetners
Food manufacturers have tried to appeal to the public's interest in healthy alternatives by producing substitutes for sugar and other sweetners. Although these artificial sweetners reduce the consumption of simple carbohydrates, they appear to be presenting other long term health effects. Rather than waiting to see how these sweetners eventually act on society's health, one should just make a point of eliminating these chemical additives from one's diet. Look carefully for the following artificial sweetners in processed items: saccharin, aspartame, cyclamate.

Reading food labels is the first step to changing your dietary health. Know what ingredients mean and what they offer your body. Shift away from food items containing preservatives and other unwanted chemicals. Here is a list of additional items to watch for when reading labels:

*In avoiding artificial additives, watch out for labeling like 'flavor' and 'color'. Unless these items are specifically addressed as naturally occurring, move on to a better choice.

*For those still consuming meat products, be particularly mindful of 'nitrates' in what is supposed to be smoked-meat products like ham and bacon. Look for naturally wood-smoked products only.

*Added vitamins can often be mistaken for additives. Thiamin hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate, and zinc oxide are the scientific labels for common vitamins and minerals.

*Be mindful of 'amount per serving' when reading sugar, calorie, sodium and other component proportions. Often, the serving sizes are truly unrealistic for the average individual. When reading the labels, start with the 'amount per serving' and roughly readjust to the true serving size you would consume. You may find that the daily value % of unwanted items like sodium and sugar intake then sky rocket.

Related Articles:
Artificial Sweetners Exposed
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Basics of Healthy Eating

Top Foods to Heal, Balance, and Nourish

My Yoga Online - For anyone feeling that their nutrition plan is lacking in offering optimal health benefits, here is our top 7 food items that should be added to one's diet. With this initial foundation of dietary changes, most people experience profound changes in their health and daily living: increased energy levels, improved digestion and gastrointestinal health, improved body weight management, increased immunity, reduction in chronic health conditions.

1) Whole Grains
*The majority of processed foods contain versions 'enriched white flour'. This highly processed flour contains little value in terms of fiber and carbohydrate quality. Replace as much as possible white flours with WHOLE GRAIN flours. Switch from white rice to brown or wild rice. Pasta now comes a great variety of whole wheat, multigrain, and even quinoa-based. When dining out, ask for these high fiber options as more restaurants are becoming more accommodating to those wishing for healthier alternatives. Shift from the habit of eating white bread and croissants, and feed your body with fiber-dense grains and flours.

2) Leafy Greens
*Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.

3) Raw Nuts
*Raw nuts are excellent sources of protein, minerals, healthy mono-unsaturated fats and other nutrients as well they're good for promoting a healthy cardiovascular system. Consuming nuts has shown to lower the risk of heart disease, lower “LDL” (bad) cholesterol, and aids in reducing body fat and managing body composition. Consuming a small quantity of nuts between or prior to meals helps reduce hunger and increases the feeling of satiety, thus reducing the incidence of over eating. Nuts with the best nutrient value are walnuts, almonds, pecans, and cashews.

4) Omega oils
*A regular consumption of omega oils has shown to reduce bad cholesterol, reduce blood pressure and improve circulatory health. Our preferred source of omega oils is from flax seed. Flax seed oil can be consumed directly as prepared oils or as ground seed. Flax seed contains high levels of alpha linolenic acids, which is a type of plant-derived omega 3 fatty acid, similar to those found in fish. Regular intake of flax seed may also keep platelets from becoming sticky in the circulatory system therefore reducing the risk of heart attacks. Flax seed also contains a balanced level of soluble and insoluble fiber that, together, act as a natural cleanse and detoxifier.

5) Quinoa
*Quinoa is a gluten-free seed from South America that is high in protein, iron, phosphorous, B-vitamins and vitamin E. It has more calcium than milk, and has more protein than any other grain. Unlike most other vegetable-protein sources, quinoa is complete in all the necessary amino acids for cellular development, therefore it is an ideal protein for vegetarians. Although it is botanically a seed and not a grain, it is used in place of rice and is excellent in cold salads, cereals, with curries and satays, and, when ground as flour, in breads and cakes.

6) Sweet Potatoes and Yams
*Along regular potatoes are nutritious (when eaten with the peel), they pale in comparison to the level of nutrients of sweet potatoes and yams. Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene, vitamin C, and vitamin B6. When comparing the fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium of sweet potatoes to other vegetables, the sweet potato ranked highest in nutritional value.

7) Herbal Teas
*Daily consumption of herbal teas is an easy way to dramatically increase your intake of antioxidants. Green tea, rooiboos, and honey bush teas offer the highest levels of antioxidants which promotes enhanced repair of cellular tissues from free radical damage. Have a glass of herbal first thing in the morning to aid in digestive mobility and continue to replace coffee, pop, and other caffeinated beverages throughout the day with these high-nutrient teas.

By adding these foods to your nutritional plan, you will create a powerful foundation towards healthy living. You can then build on these nutritional enhancements by gradually adding more and more vegetables, fruits, and super foods into your diet. Gradually, you will develop a cleaner diet free of processed foods, additives, and by products. Develop a conscious appreciation of what is going into your body. Go past the desire of satisfying only the taste buds and satisfy the requirements of the entire system. Eat to nourish, eat to heal, eat with mindfulness.