How to Prepare Yourself Physically, Mentally, and Emotionally to Get the Most Out of Your Yoga Practice.

1. Choose a clean, quiet room where you will have some privacy and as little distraction as possible. Try to have a comfortable, even temperature that allows you to wear a minimum of clothing. See to it that the room has plenty of fresh air but no cold drafts along the floor.

2. Let the clothing be loose enough to give you freedom of movement, yet warm. Since you want your skin to breathe and be healthy, wear clothes made of natural fibers. Unless your feet are very cold, do the session barefoot. Remove eye glasses and any jewelry or clothing which might irritate you or restrict your movements.

3. See that the floor you use is level and even. Use a cotton towel over some sort of padding. Underneath the cotton towel a wool blanket folded enough times so that your bones do not hurt on the hard floor would be ideal. Wool tends to insulate you from the the downward pull of energy and is very beneficial for meditation as well as the practice of hatha yoga. Foam does not work as well. In addition to not providing the right kind of padding, foam may not give you a stable base, especially for the standing postures.

4. Come to your session with an empty stomach. Some teachers suggest that you eat not less than two hours before the session. However, with time you will find that the sessions are much more enjoyable and that your concentration is much better when you come with an empty stomach. This is one of the reasons why the first thing in the morning before you eat is such a good time to practice yoga.

5. Do not practice the poses in the hot, noonday sun or right after you have spent some time in the hot sun. This is very hard on your system and you will probably experience weakness. Outdoors in the open shade or indoors with good ventilation is best.

6. It is best to bathe before doing the poses, but if you feel the need to bathe afterwards, try not to take the shower immediately after finishing the sessions so that you do not disturb the work of the hormones. Also, see that the water is not too hot or too cold for the same reason.

7. If you do other exercise, it is best to do the exercise and hatha yoga at different times of the day. If this is not possible, do the other exercises first, rest as long as possible, then do your hatha yoga. If you do hatha yoga first, and then follow immediately with hard exercises, you will lose a lot of the benefit of the yoga.

8. Try to have our session at the same time every day. In the beginning the easiest time is later in the day when you are more flexible before the evening meal. This is also a good time to relieve the stresses of your workday. As you progress, consider doing the session first thing in the morning when the mind is clear and the stomach is empty from the long night’s fast. Doing yoga at this time helps set a positive, peaceful, centered mood for the whole day. Also, the one who does yoga first in the morning is the one most apt to do it regularly. Later in the day it is easier to be occupied by other engagements, unexpected guests, or job and family demands.

9. To the best of your ability, evacuate the bowels and bladder before your session. If you feel the urge during the session, stop and take care of your elimination and then return to your practice. The shoulderstand and headstand will sometimes trigger off the evacuation of the bowels.

10. If you have trouble with elimination, and/or if you would like to cleanse your system, try this old yoga technique: Squeeze the juice of one lemon or lime into a glass of warm water and drink first thing in the morning. This will usually start the peristaltic action of the bowels as well as cleansing and disinfecting the intestinal tract, kidneys, bladder, and urinary tract. In fact, for centuries yogis have extolled the virtues of lemon and lime as a disinfectant of the internal organs and glands as well as a great cleanser. See my post How Lemons and Limes Keep You Healthy. Mahatma Gandhi drank water with lemon and honey when he fasted.

11. Keep a positive attitude and concentrate upon what you are doing. This will give you maximum benefits. You can increase tremendously the value of the practices if you will focus upon what you are doing and visualize the benefits as you do the poses. Some yogis say that the benefits can be increased 100% in this way. Also, when you concentrate, you do not experience boredom. If you are bored, it is far better to increase your concentration, than it is to try and divert your mind by listening to music or watching TV or talking to someone. Diverting the mind not only minimizes the benefits of the exercises, but also keeps you from listening to your own inner signals and wisdom, making it much more difficult to gauge the safety of your exercises. Is it possible that many of those who injured themselves or died of heart attacks while running or playing competetive sports could have prevented this if they had paid attention to their inner wisdom instead of diverting their minds and tuning out the distress calls?

12. Enjoy what you are doing. This is a good way to determine if you are doing everything with the right attitude and touch. When you are trying to reestablish harmony in yourself, it is important that you realize that harmony goes hand in hand with pleasure. There can be no harmony when your muscles are crying out for rest, when your heart is strained, or when your mind is trying to force progress. Remember: Where there is strain, there is no yoga. Learn to do everything with peace, love, and joy. This way leads to harmony. And harmony leads to permanent  success.

To the disgruntled does not belong discriminationn or meditation.
To the unmeditative there is no tranquility.
To the peaceless how is happiness possible?
–Bhagavad Gita II:66

Related Post:  How Not to Hurt Yourself Doing Yoga

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Please feel free to ask questions and make comments below, which will require you to sign in with your name and email address in order to prevent spam comments. Your email will not be posted on this blog nor will it ever be sold or otherwise distributed without your permission. I dislike spam as much as you do…Norm

Chia Seeds: Aztec Miracle, Modern Superfood

by

Victoria Challancin

flavorsofthesun.blogspot.com

Health Benefits of Chia Seeds

• For Nutrition:  a complete source of dietary protein; very high in soluble fiber; contain high amounts of Omega 3 and 6 oils; have antioxidant properties
• To Provide Energy (provide the raw materials for building flexible cell membranes to let in oxygen and nutrients and provide an easy outlet for CO2 and other cellular wastes)
• To Boost Strength
• To Bolster Endurance
• To Stabilize Blood Sugar (by slowing down both the release of carbohydrates for digestion and the conversion of carbohydrates into sugar for energy, thus preventing suden spikes in blod sugar)
• To Aid Intestinal Regularity (via the soluble fiber)
• To Reduce Cravings (and Induce Weight Loss)
• To Provide Easily Absorbed Dietary Fiber (this also lowers cholesterol levels and allows for the slow release of carbohydrates that produce long-term sustained energy)
• To Improve Cardiovascular Health (due to the high levels of heart-healthy Essential Fatty Acids)

• Contain Vitamins and Minerals: large amounts of B vitamins, calcium, zinc, iron, copper, potassium, magnesium, phosphorus, and boron (Chia seeds are known to be nutrient-dense)
• Are Digestible Without Grinding (and are quickly absorbed)
• Have Long Shelf Life
• Are Convenient to Use
• Are Gluten-Free
• Have Low Sodium Content
• Help Retain Electrolytes (especially during physical exertion or bouts of diarrhea)

Click this link for the rest of the Chia Seeds article. You will also find more recipes and food articles as well as great photographs and travel stories.

Here is Part 2 of the Back Healing Yoga Poses.

These yoga poses don’t have to be done in any particular order.

If you have very much pain, you may not be ready for every pose at first.

Experiment.

Find the yoga poses that feel the best to you.

Do those, and you will be on your way.

Eventually, you will be able to do all of these Yoga Poses.

Here is the link for Part 1: Self-Heal Your Back Pain Yoga VIDEO Pt 1

These Video Clips are taken from my Heal Your Back Now! DVD.

If you don’t want to spend the money for the DVD, stay tuned. More FREE Video Clips from the DVD will be here soon.

Thank you for giving me this opportunity to serve you.

Namasté………Norman

In my classes, on my blog, and by email several people have asked for some help with lower back and hip pain.

I have pulled this clip from my Heal Your Back Now! DVD.

This is Part 1, which means I will be posting more video clips from the DVD.

Don’t think that because this is so simple and easy that you won’t get a lot of benefit from it.

I use this method in Yoga Therapy to teach students how to

• Relax
• Lower Blood Pressure
• Reduce Swelling and Inflammation
• Heal Back and Joint Pain
• Learn the Proper Attitude to Practice the Yoga Postures and Meditation

For success stories with this method, check out this post: Heal Your Back Now! and this Comment.

Feel free to leave comments below and let me know how this is working for you, and what you need.

I will be expanding the Videos and Posts on Back and Hip Healing.

Do you need more help? Move videos? More explanation?

Just let me know. Here is the link to Part 2.

Thank you for giving me this opportunity to serve you,

Namasté……..Norman

Alida P. Carslake in El Jardín, San Miguel de Allende, Mexico December 2010

Hola Norman,

Just to let you know how much I’m enjoying your DVD, Relaxing Hatha Yoga (Soon to be available online). It’s the next best thing to being in one of your classes.

I place the DVD in my laptop on a chair, the mat on the floor, & follow along.

Your instructions as usual are crystal clear. You’re so easy to follow along.

I don’t get to it every single day, but usually every second day.

Yesterday, I thought I’d try something different.

I decided to try again the flow yoga DVD I was using before I went to SMA (San Miguel de Allende, Mexico) & attended your classes. I was at the time so impressed with it.

What a let down! The only thing I enjoyed about it is the soundtrack.

So it’s nothing but Norman’s Hatha Yoga for me now.

Now I’ve got to find someone to donate that flow yoga DVD to!

I’ve been trying to get my sister to do yoga for a long time now.

Unfortunately, she tried yoga out at her busy gym & ended up hurting herself.

She hasn’t done any more yoga since, for fear of hurting herself again.

She’s been suffering from carpal tunnel syndrome & neck problems from being on a computer all day.

I will be heading out to see her within the next few weeks & will give her your Easy Yoga for Home, Office & Studio DVD.

She has promised me to try it out as she doesn’t go to the gym during the summer. She bikes & walks. She can do it in her apartment, and with this DVD she doesn’t need a mat.

I told her, “With Norman you will never get hurt.”

Thank you for doing what you’re doing. You have helped many people.

I feel blessed to have met you.

Namaste,…..Alida

Thank you, Alida. I am always happy to get feedback, especially when it is inspirational and a help to others, like yours is…Norm

Related article: 

How Alida Overcame the Pain & Spinal Misalignment of Scoliosis

I heard so much about the success of, Self-Healing Shoulder Pain with Yoga, that I thought you might like to try this intermediate yoga headstand position.

Three of the many benefits for you are:

1. You will increase circulation to your brain, which will improve your memory and brain function. If you find this a bit difficult, be gentle and slowly increase your time in the pose. 

2. You will be in a posture that helps to heal rotator cuff and shoulder pain. See my Self-Healing Shoulder Pain with Yoga post for a simple, easy-to-do version, and an explanation of how this works based upon the discovery by Loren Fishman, MD.

3. You will learn the first two positions of the Triangular Forearm Base Headstand. Don’t worry. You don’t have to go all the way into the HeadStand to get a lot of benefit.

If you find yourself reluctant to practice, remind yourself that the headstand is recommended to anyone who wants an alert and sharp mind.

If you have seen me lately, you will notice that my hair is not as dark as it is in this clip. This video was shot some years ago in analog format so you might find that there are some dropped frames along with an occasional white butterfly.

Also you might notice some other differences, for while the clip was old, alas, I was younger.

Enjoy your yoga practice,……Norm

If you are experiencing pain when you practice yoga, it may be that you really don’t understand what yoga is. Let’s begin with

When Are You Not Practicing Yoga?

If you are straining, pushing, forcing or competing in your yoga practice, you are not practicing yoga.

If you end your yoga session with pulled muscles, torn tendons and ligaments, painful joints, or a sore body, you are not practicing yoga.

At the end of your yoga session, if you collapse in a pool of sweat, exhausted, you are not practicing yoga.

Why Not?

Because Yoga is about peace, calmness, and harmony.

The moment that you disturb your peace, you are no longer practicing yoga.

Yoga is about stillness. In fact the goal of all of Yoga is to culminate in stillness, as stated in Psalm 46:10.

 Be still, and know that I am God 

To achieve this, the ancient Rishis (God-Realized Beings) developed Yoga. In this age the most popular Yoga is Hatha Yoga, which is what they called the practice of the Asanas. 

Asanas are not exercises in the modern, or Western, sense, but are postures, poses, positions.

By definition an asana should be steady, comfortable, and pleasant in a way that you can hold it for a long time.

The best way to understand Asana is to look at the Self-Realization Fellowship website, Correct Posture: Instructions on Posture for Effective Meditation, where it states,

“If the correct posture has been assumed, the body will be stable yet relaxed, so that it is easily possible to remain completely still, without moving a muscle.”

Why Look to Meditation Posture as the Key to Hatha Yoga Practice?

1-We look at meditation practice because it is the ultimate goal of all yoga practice. Raja Yoga, Meditation, is called the last Yoga, or the highest  Yoga, and teaches us that our Hatha Yoga practice should contribute to, not distract from, Meditation.  

2-We look to meditation practice because it will give us the wisdom to not hurt ourselves while practicing Hatha Yoga.

Here is some wisdom from Paramahansa Yogananda:

“No one should try to meditate in the lotus posture unless he is at ease in that position. To meditate in a strained posture keeps the mind on the discomfort of the body.”

This is also true in your Hatha Yoga practice. If you are in a strained posture, your mind will be on that strained place, and not come within, where it should be.

Yogananada further states, “The proper bodily posture, one which produces calmness in body and mind, is necessary to help the yogi shift his mind from matter to spirit.”

Where There Is Strain, There Is No Yoga.

Where Strain Begins, Yoga Ends.

Once when I was at the Self-Realization Fellowship Lake Shrine Retreat in Pacific Palisades, California, I had the opportunity to talk with Brother Achalananda.  “Brother, I teach asanas (Hatha Yoga Postures) at the SRF Boys Youth Program Camp, and I wonder if you could give me some advice on how to do a better job?”

“Just remember, he said, “ Where there is strain, there is no Yoga. Where strain begins, Yoga ends.”

Wow. Just what I needed to know. So simply stated and yet so important.

This can be your key also. Remind yourself of this often and you won’t hurt yourself when practicing yoga.

Namasté,…..Norm

Related Post:  12 Things You Need to Know Before You Practice Yoga

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Please feel free to ask questions and make comments below, which will require you to sign in with your name and email address in order to prevent spam comments. Your email will not be posted on this blog nor will it ever be sold or otherwise distributed without your permission. I dislike spam as much as you do…Norm

When you have been teaching Yoga for more than 30 years as I have, you don’t need a lot of evidence to prove that yoga works.

However, it is still nice to see conventional medicine offering some studies with proof.

A simple yoga position to Heal Shoulder Pain

In an August 1, 2011 New York Times article, “Ancient Moves for Orthopedic Problems“, writer Jane Brody explains how Loren Fishman, MD, treats Rotator Cuff Pain with yoga.

Dr. Fishman discovered how to heal his own shoulder pain by doing the headstand with the triangle forearm support position.

Here’s the good news.

He then found that doing a modified version while standing and leaning against a wall with the forearms pressed against the wall would give relief.

By leaning on the forearms-in-triangular-position against the wall while standing, you may start to get relief in as little as 30 seconds a session.

Guest writer Mark Du Bois practices Kriya Yoga and is a member of Paramahansa Yogananda’s Self-Realization Fellowship.

Norm,

I just read the article and comments regarding Danielle’s knee problems. It’s nice to hear of others successes using the techniques you provide to students.

I have been experiencing some knee problems myself recently.

I was an athlete in school and a golf professional during the late 60′s to the early 70′s, so I used to get plenty of exercise and in general, was in excellent health.

Due to some back problems, I began practicing hatha yoga under your supervision in the mid 80′s.

I attribute my somewhat irregular practice of hatha yoga for continuing good health through the 80′s and 90′s.

I began playing golf again in the early 2000′s and always walked when I played. This was excellent exercise and I supplemented it with the occasional practice of hatha yoga.

In 2005 for financial reasons, I quit playing golf again and for the last few years, I have made a good part of my income from eBay and thus,

I have been spending a lot of hours sitting at the computer… and getting very little exercise.

I am now what some call a “fidgeter”…because the only exercise I seem to get is “fidgeting” while sitting at the computer!

I know this is detrimental to my health and as I get older (I’m now 64) I am beginning to see the results of about five years of sitting all day (and often deep into the night) without much exercise except shuffling to the other side of my office to photograph an item to list on eBay! Not the healthiest lifestyle!

This brings me to the main point of this comment. I have been experiencing similar pain in my knees to what Danielle describes in her comments.

I notice this primarily in my left knee because I seem to have developed the habit of crossing my left ankle over my right ankle while sitting at the computer. This allows my left knee to “dangle” to the left thus putting sideways pressure on the left knee as it sort of twists to the left.

I don’t notice pain until I move my legs (often after a very long period of time) and realize that the movement causes intense pain on both sides of my left knee due to stiffness.

And as a side note, I had rheumatic fever as a child and was diagnosed with “fibromyalgia” in my 40′s by an orthopedic surgeon, so I am not a stranger to inflammation.

Finally, the knee pain became too much for me to ignore ( I have a high tolerance for pain) and I realized that I needed to start getting some exercise, eating healthier and doing some hatha yoga again.

After just a few sessions of hatha, my knee pain went away almost entirely.

…and lately, even when I make the mistake of allowing myself to fall back into the habit of crossing my legs while “computering” my life away, there is no pain!

Then, several weeks ago, out of nowhere, your email came with the knee stretching and strengthening exercises! Since then, I have been doing them sporadically and they have increased my flexibility.

Plus, I no longer wake up with intense pain in my knees at night.

In short, I recommend to anyone with knee problems to try some hatha yoga, especially the forward bending positions which stretch the muscles and ligaments on the sides and back of the legs.

I hope students who read this blog will take every advantage of the very simple techniques you demonstrate on the knee video.

To the novice, they may appear so simple that one might think they couldn’t possibly produce any positive results.

To the contrary, if practiced with concentration they can work wonders! They are truly priceless!

I have been to my share of orthopedic doctors and surgeons in my life and what I have found is that they generally prefer to treat the symptoms with pills and the scalpel.

Occasionally I have found one or two who suggested stretching exercises…and I have even heard them say, “just do it while you’re watching TV”!

But mindlessly stretching while watching TV is one thing, and hatha yoga is yet another, because when practicing hatha yoga one actively uses the mind to concentrate the energy on the particular body part.

With your body calm and your mind calm and concentrated, you send life giving energy to the injured or weak cells. That’s when the real healing and strengthening take place.

The human body is an amazing machine and it can do miraculous things, including healing almost any infirmity.

But it works best when we actively engage our mind and energy into the process.

My sincere hope is that many others in need of healing are directed here. And once here, I hope many open the door to the mind using the keys which you provide to all through this wonderful blogsite.

Those who take advantage of your decades of experience in healthful living through hatha yoga and holistic, natural living will be ever so grateful. I know I am!

Thank you so much, Norm, for all you have done for me and for all you continue to do to help others!

Namasté
Mark Du Bois
Bisbee, Arizona

My Testimonial

Hola Norman,

Back home in Canada, I had been unable to sit for long periods of time without pain radiating down my right leg.

After undergoing a whole body thermogram, I was told I had a misaligned spine.

I was referred to an osteopath for treatments. She found the muscles on my right side were tighter than my left. After three treatments I had very minor improvements. I was planning on going back for treatments in the spring.

I then headed for Mexico.

When I arrived in San Miguel I started yoga classes with you, found you in a San Miguel guide book. I started your classes & felt better soon after.

It is now over three months, & I can sit for extended hours on a hard bench without any pain.

I am more flexible than I have ever been in my adult life. Both sides of my body feel evenly balanced.

Over the last few years, I have practiced yoga on & off with several different instructors & have always enjoyed classes, but never as much as yours. I have learned so much about yoga from you.

I have never met such a knowledgeable yoga instructor before. I have never felt any pain during or after any of your classes.

I am now committed to yoga for life.

You have given me the confidence & knowledge to practice yoga on my own.

I am about to head back home & will no longer require the services of my osteopath.

Norman, you saved me money, pain & aggravation!

Thank you,

Alida P. Carslake       Thu, Mar 10, 2011 at 7:44 PM

Alida, thank you very much. I know your success story will inspire others. After all these years of teaching, I continue to be inspired by the victories of my students. I need to add that you have been a very good student. I once read this yoga saying, “It is easier to find a good teacher than to find a good student.”

Thank you for giving me the opportunity to serve you.

Namaste’……….Norm
For an update on Alida’s progress go to

How Alida Practices Pain-Free Yoga

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Please feel free to ask questions and make comments below, which will require you to sign in with your name and email address in order to prevent spam comments. Your email will not be posted on this blog nor will it ever be sold or otherwise distributed without your permission. I dislike spam as much as you do…Norm