1. Commit acts of kindness
Plan 5 things you can do everyday for another person. Let someone merge in front of you a the freeway, for example.
2. Cultivate gratitude.
a)Think about 3 things that went well today and why.
b) Write a thank you letterto the people who have made a difference in your life
3. See your life in 10 years as being the best possible life you can imagine.
4. Maintain strong relationships with others
Find things that you appreciate about others, even when they might make you frustrated
5. See the good side of life
There are always at least two ways to see a situation. When you start to feel angry, frustrated, impatient, etc., try to find something good out of whatever is going on.
Friday, January 12, 2007
Monday, January 08, 2007
Effects of extreme foods on the body
Fat and Cholesterol (hamburgers, pizza, fried foods, dairy products, meat, eggs, snack foods)
Hard body, inflexible, clog blood vessels, and inhibit body functions. Skin looks tired, pores get blocked, and we look dull, can’t take in moisture, or release toxins. Get dry, dead cells, scaly shins, heels, elbows, lines between the brows, dark circles under the eyes, tight, dry skin, oily skin.
Sugar including maple syrup, high fructose corn syrup, fructose, sucrose, molasses, honey, organic cane juice, turbinado, brown sugar, white sugar, white flour, white rice, potatoes (think of candies, chocolates, soft drinks, snack foods, bread, pasta, cereal, salad dressing, sauces, and other processed foods)
Highs and lows in blood sugar, affecting energy levels and moods. Stresses adrenal glands, and over time, wears us down. It steals essential minerals from bones, teeth, and skin. Causes skin discoloration (red, broken capillaries, freckles, age spots). We get puffy and weak, overweight and lethargic.
Salt including processed, refined, in potato chips, popcorn, nuts, processed foods and meats.
When using sodium chloride, or natural, unprocessed, sun dried sea salt, traditionally processed miso, or tamari in small amounts it is beneficial to the body. However, the other types cause tightening and constriction, inhibiting blood flow to the organs. We grow stiff and hard. Our skin dries and wrinkles, bones degenerate, growing brittle, and we are then unable to stand straight and tall.
Liquid including too much water, coffee, tea, soft drinks, fruit juices, alcohol.
Expands or loosens the body, weakening us. Overworks the heart, kidneys, bladder, and
sweat glands. Gives us a ‘washed out’ look, as well as loose skin. We grow flaccid, get
puffy, get wrinkles in the forehead and under the eyes, or instead, puffy bags. Avoid
eating too much dry foods, animal protein and fat, sweets, salt, and baked foods.
Hard body, inflexible, clog blood vessels, and inhibit body functions. Skin looks tired, pores get blocked, and we look dull, can’t take in moisture, or release toxins. Get dry, dead cells, scaly shins, heels, elbows, lines between the brows, dark circles under the eyes, tight, dry skin, oily skin.
Sugar including maple syrup, high fructose corn syrup, fructose, sucrose, molasses, honey, organic cane juice, turbinado, brown sugar, white sugar, white flour, white rice, potatoes (think of candies, chocolates, soft drinks, snack foods, bread, pasta, cereal, salad dressing, sauces, and other processed foods)
Highs and lows in blood sugar, affecting energy levels and moods. Stresses adrenal glands, and over time, wears us down. It steals essential minerals from bones, teeth, and skin. Causes skin discoloration (red, broken capillaries, freckles, age spots). We get puffy and weak, overweight and lethargic.
Salt including processed, refined, in potato chips, popcorn, nuts, processed foods and meats.
When using sodium chloride, or natural, unprocessed, sun dried sea salt, traditionally processed miso, or tamari in small amounts it is beneficial to the body. However, the other types cause tightening and constriction, inhibiting blood flow to the organs. We grow stiff and hard. Our skin dries and wrinkles, bones degenerate, growing brittle, and we are then unable to stand straight and tall.
Liquid including too much water, coffee, tea, soft drinks, fruit juices, alcohol.
Expands or loosens the body, weakening us. Overworks the heart, kidneys, bladder, and
sweat glands. Gives us a ‘washed out’ look, as well as loose skin. We grow flaccid, get
puffy, get wrinkles in the forehead and under the eyes, or instead, puffy bags. Avoid
eating too much dry foods, animal protein and fat, sweets, salt, and baked foods.
Urdhva Prasarita Padasana Part 1
Article URL: http://starbulletin.com/2006/10/29/features/yoga.html
© 19962006
The Honolulu StarBulletin
| www.starbulletin.com
Vol. 11, Issue 302 Sunday,
October 29, 2006
Yoga For You
Ray Madigan and Shelley Choy
Urdhva Prasarita Padasana
Stage 1 (Upward Expanded Leg Pose) » In this pose, the abdominal muscles are strengthened, and fat around the abdomen is reduced. The abdominal organs become toned and the back muscles are strengthened. This pose helps relieve gastric problems and flatulence.
1. Lie on the floor on your back with feet together and body straight.
2. Bend your knees and bring the feet close to the buttocks.
3. Use your hands to lengthen the buttock flesh toward the heels so the lower back feels long.
4. Stretch your arms overhead in line with the shoulders. Keep them straight and flat against the floor with your palms up. Stretch your arms so that your trunk is lengthened toward the arms.
5. Now, slowly extend the left heel along the floor, maintaining that stretch in the back until the leg is straight. Extend the other leg. Both legs should now be straight against the floor.
6. Stretch the arms and legs away from the body and feel the length in the trunk. Do not let your lower back arch.
7. Keep this stretch in the trunk as you bend your knees and take your thighs toward the abdomen. Do not lift your buttocks off the floor or allow your the back to round.
8. Now, keeping this extended spine, slowly straighten the legs until they are vertical.
9. To stretch the spine, extend the arms and press the leg bones away from the trunk. You should try and feel the same extension as you did when the legs were on the floor. Do not let the legs
move away from the vertical position.
10. Hold for up to 30 seconds without strain. To come out of the pose, bend the legs, folding the knees to the abdomen, then take your feet to the floor. Rest and repeat. With practice you will be
able to hold this pose in comfort, then you will be ready for Stage 2, which we will show next week.
Remember, do not let your face or eyes get tense while in this pose and breathe softly. Learn to focus on the symmetrical performance of the pose so that your mind becomes absorbed in the moment.
Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and codirect the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 3823910.
Manoa Yoga Center, the authors and the StarBulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.
© 19962006
The Honolulu StarBulletin
| www.starbulletin.com
Vol. 11, Issue 302 Sunday,
October 29, 2006
Yoga For You
Ray Madigan and Shelley Choy
Urdhva Prasarita Padasana
Stage 1 (Upward Expanded Leg Pose) » In this pose, the abdominal muscles are strengthened, and fat around the abdomen is reduced. The abdominal organs become toned and the back muscles are strengthened. This pose helps relieve gastric problems and flatulence.
1. Lie on the floor on your back with feet together and body straight.
2. Bend your knees and bring the feet close to the buttocks.
3. Use your hands to lengthen the buttock flesh toward the heels so the lower back feels long.
4. Stretch your arms overhead in line with the shoulders. Keep them straight and flat against the floor with your palms up. Stretch your arms so that your trunk is lengthened toward the arms.
5. Now, slowly extend the left heel along the floor, maintaining that stretch in the back until the leg is straight. Extend the other leg. Both legs should now be straight against the floor.
6. Stretch the arms and legs away from the body and feel the length in the trunk. Do not let your lower back arch.
7. Keep this stretch in the trunk as you bend your knees and take your thighs toward the abdomen. Do not lift your buttocks off the floor or allow your the back to round.
8. Now, keeping this extended spine, slowly straighten the legs until they are vertical.
9. To stretch the spine, extend the arms and press the leg bones away from the trunk. You should try and feel the same extension as you did when the legs were on the floor. Do not let the legs
move away from the vertical position.
10. Hold for up to 30 seconds without strain. To come out of the pose, bend the legs, folding the knees to the abdomen, then take your feet to the floor. Rest and repeat. With practice you will be
able to hold this pose in comfort, then you will be ready for Stage 2, which we will show next week.
Remember, do not let your face or eyes get tense while in this pose and breathe softly. Learn to focus on the symmetrical performance of the pose so that your mind becomes absorbed in the moment.
Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and codirect the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 3823910.
Manoa Yoga Center, the authors and the StarBulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.
Urdhva Prasarita Padasana Part 2
Article URL: http://starbulletin.com/2006/11/05/features/yoga.html
© 19962006
The Honolulu StarBulletin
www.starbulletin.com
Vol. 11, Issue 309 Sunday,
November 5, 2006
Yoga For You
Ray Madigan and Shelley Choy
Urdhva Prasarita Padasana
Upward Expanded Leg Pose, Stage 2 »
Last week we presented the first stage of this pose, in
which the legs are held up vertically with the trunk long and extended. In Stage 2, the legs are
taken lower and the effects are greater. In this pose, the abdominal muscles are strengthened
and fat around the abdomen is reduced. The abdominal organs become toned and the back
muscles are strengthened. Urdhva Prasarita Padasana helps relieve gastric problems and
flatulence.
1. Lie on the floor on your back with the feet together and body straight.
2. Come into Stage 1 of Urdhva Prasarita Padasana. Hold your legs tightly with the thigh
muscles. Keeping your legs straight and vertical, stretch your legs and arms away from each
other to extend the trunk. Roll your outer thighs inward so your kneecaps face directly toward
you.
3. As you stay here, observe as the action of your arms and legs create the feeling of expansion
in the trunk, bringing your lower back closer to the floor. If the lower back arches, extend your
arms and legs with equal effort to lengthen the back and take out the arch.
4. Keep this extension in the trunk by stretching arms and legs as you lower your legs 30 degrees toward the floor. Lower your legs by pushing out through the heels, maintaining firmness in your thigh muscles. Continue to roll your outer thighs inward. Hold briefly, then bring your legs to a vertical position, bend your knees, place your feet on the floor and relax.
5. Repeat this sequence several times without losing the extension in your back. Keep your legs
tight and knees gripped. Keep your arms actively extending. Do not hold your breath or tighten
your face, but stay calm and breathe softly through your nose. Your mind should stay completely focused and quiet and absorbed in maintaining an even extension throughout the limbs and trunk. As you gain the ability to perform this pose without strain, you will become ready to take the legs to 60 degrees. Then lower the legs to just above the floor.
Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and codirect
the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 3823910.
Manoa Yoga Center, the authors and the StarBulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.
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