The diaphragm is a sheet of muscle separating the chest and stomach cavities. It contracts and relaxes with breathing.
The diaphragm pulls down when it contracts that lowers the pressure in your chest, causing air from the outside to rush into the lungs (inhalation). When it relaxes, it increases pressure in the chest, forcing air out (exhalation).
This muscle attaches to ribs, sternum, vertebrae. The esophagus, aorta, and inferior vena cava travel through the diaphragm.
The diaphragm is also involved in coughling, sneezing, crying, vomiting, and expelling waste.
The diaphragm sometimes contracts involuntarily because when the controlling nerves get irritated (or for some other reason). If air is inhaled at this time, the space between the vocal cords at the back of the throat close suddenly and produce the clicking noise we call hiccups (epiglottis snapping shut). http://www.innerbody.com/image/musc06.html#full-description
Saturday, March 9, 2013
Healthy Hamstrings
10 Ways to Stretch Your Hammies
Forward Fold
Wide Legged Forward Fold
Down Dog
Triangle
Pyramid
Standing Splits
Seated Forward Fold
Seated Straddle
Seated Tree
Reclining Big Toe Stretch
Forward Fold
Wide Legged Forward Fold
Down Dog
Triangle
Pyramid
Standing Splits
Seated Forward Fold
Seated Straddle
Seated Tree
Reclining Big Toe Stretch
Sunday, March 3, 2013
How Yoga Works for Me
About five years ago, a teacher in my school began teaching yoga classes after school. I didn't have the strength to hold a plank or dolphin, but I really enjoyed trying. I was intrigued with how this "exercise" was "me, the mat and gravity." I didn't need a lot of equipment or special shoes and clothes. It was an honest, no frills experience. Not being the type to wear a mask, this was the first way yoga worked for me.
I explored yoga at two gyms, with a personal fitness instructor, and workshops/home studies with YogaKids, YogaFit and Global Family Yoga. When I had the opportunity to try yoga with Pink Lotus Yoga Center, I found another way yoga worked for me! Nicole was friendly and welcoming and didn't use flowery language that made me itchy scratchy. I felt at home in her studio and am thankful for her tireless efforts to bring yoga to the Lexington community.
I did a lot of praying before enrolling in the Gotta Yoga Teacher Training opportunity. My goal, beginning with the end in mind, is to bring the strength, balance and calm I feel as a yogi to kiddos. Students in 2013 have so much stress! We live with the pedal to the medal and venture infrequently to "rest and digest" mode. We currently teach children leadership skills, including "Sharpen the Saw--Balance Feels Best." Kids need to know how to juggle time with friends and time alone, time to read/work and time to move/play. Development of recognizing when you have done too much of any good thing is essential for health and quality of life. Yoga works for me as the vehicle to travel down this road with kids.
Most recently, yoga is working as the glue holding my professional life, family, and church responsibilities together. I have been amazed since beginning the teacher training in January how themes/ideas are popping up in all areas of my life and yoga is the common thread. The opportunity to begin a meditation practice has been complimentary to the daily devotions I do. Journaling has always been helpful in my career, personal, and spiritual life, and the opportunities to reflect and fit puzzle pieces together is a much appreciated part of our teacher training program. Caring communication is what I teach and practice everyday in my job and with my family.
Yoga works for me because yoga reminds me I am perfect just as I am. To be "steady and comfortable" in the pose, balancing effort and ease, is enough. "I attempt something difficult, and I appreciate myself for trying." It's okay to be different. The light in me honors the light in you. I can let my little light shine. It's not a competition. Ego and pride are checked in at the door! Yoga provides opportunity for confidence building, telling worry and fear to take a hike, breathing in peace and courage. Embracing an attitude of gratitude and setting intentions provides that which does not fit the intention a way out and no way to sap precious energy.
My Yoga at Work: Today I shared a temple talk at church. I shared about making the world a better place in the way only YOU can do it. I lead the whole congregation in BREATHING. I have been invited to assist in a yoga class at our church. I have permission to offer yoga for our school faculty and staff. I am able to incorporate stress hardiness techniques with my counseling efforts. I'll get to try some Partner Yoga and Brain Gym activities with kiddos in the next couple weeks. I HAVE THE OKAY TO COORDINATE A YOGA CAMP FOR KIDS THIS SUMMER! I'm hoping to share a Family Yoga Vacation class before the end of the school year. I have been able to observe a variety of yoga classes this month and even assist in Kids Yoga Class at PLYC. Global Family Yoga has asked me to be a guest blogger and share how I incorporate books with instruction! Everything's coming up YOGA, and I feel good.
I explored yoga at two gyms, with a personal fitness instructor, and workshops/home studies with YogaKids, YogaFit and Global Family Yoga. When I had the opportunity to try yoga with Pink Lotus Yoga Center, I found another way yoga worked for me! Nicole was friendly and welcoming and didn't use flowery language that made me itchy scratchy. I felt at home in her studio and am thankful for her tireless efforts to bring yoga to the Lexington community.
I did a lot of praying before enrolling in the Gotta Yoga Teacher Training opportunity. My goal, beginning with the end in mind, is to bring the strength, balance and calm I feel as a yogi to kiddos. Students in 2013 have so much stress! We live with the pedal to the medal and venture infrequently to "rest and digest" mode. We currently teach children leadership skills, including "Sharpen the Saw--Balance Feels Best." Kids need to know how to juggle time with friends and time alone, time to read/work and time to move/play. Development of recognizing when you have done too much of any good thing is essential for health and quality of life. Yoga works for me as the vehicle to travel down this road with kids.
Most recently, yoga is working as the glue holding my professional life, family, and church responsibilities together. I have been amazed since beginning the teacher training in January how themes/ideas are popping up in all areas of my life and yoga is the common thread. The opportunity to begin a meditation practice has been complimentary to the daily devotions I do. Journaling has always been helpful in my career, personal, and spiritual life, and the opportunities to reflect and fit puzzle pieces together is a much appreciated part of our teacher training program. Caring communication is what I teach and practice everyday in my job and with my family.
Yoga works for me because yoga reminds me I am perfect just as I am. To be "steady and comfortable" in the pose, balancing effort and ease, is enough. "I attempt something difficult, and I appreciate myself for trying." It's okay to be different. The light in me honors the light in you. I can let my little light shine. It's not a competition. Ego and pride are checked in at the door! Yoga provides opportunity for confidence building, telling worry and fear to take a hike, breathing in peace and courage. Embracing an attitude of gratitude and setting intentions provides that which does not fit the intention a way out and no way to sap precious energy.
My Yoga at Work: Today I shared a temple talk at church. I shared about making the world a better place in the way only YOU can do it. I lead the whole congregation in BREATHING. I have been invited to assist in a yoga class at our church. I have permission to offer yoga for our school faculty and staff. I am able to incorporate stress hardiness techniques with my counseling efforts. I'll get to try some Partner Yoga and Brain Gym activities with kiddos in the next couple weeks. I HAVE THE OKAY TO COORDINATE A YOGA CAMP FOR KIDS THIS SUMMER! I'm hoping to share a Family Yoga Vacation class before the end of the school year. I have been able to observe a variety of yoga classes this month and even assist in Kids Yoga Class at PLYC. Global Family Yoga has asked me to be a guest blogger and share how I incorporate books with instruction! Everything's coming up YOGA, and I feel good.
Tuesday, February 12, 2013
Broamlette Yoga--30 minutes
Breath of Joy -- Orchestra Style -- inhale, inhale, inhale, exhale (take a bow)
shoulder rolls
neck rolls
Thunderbolt
Kneel with your heels under your chicken cheeks. Grasp a strap widely in front of you. Inhale and raise both arms overhead. Exhale and move your arms in a arc, to take them behind your back. Inhale and raise your hands once again then exhale as you bring them in front of you. Continue the movements with your breath.
Put the strap aside and reach your right arm over head, reaching down your back with elbow to the sky
gently pull the elbow back, breathe
Keep your right arm in place, drop your left hand by your side. Rotating from your shoulder joint turn your left thumb behind you Bend your elbows to catch hands or use a strap to extend your arms. breathe.
Repeat stretching left arm.
Table top for a tea party
inhale cow
exhale cat
down dog
plank
inhale right heel to the sky, exhale kick between your hands
right knee behind right hand for a pigeon stretch.
move your right foot toward your left hand (parallel to the short side of your mat), okay to have right foot at left hip joint. Place your fingertips on the floor in front of you. Use the muscles of your spine to arch into a long, even backbend and gaze straight ahead for slow breaths. Keep hips square.
repeat on left
transition--Partly Cloudy, Sun A
bring feet together for plank, tailbone to sky for down dog. Look between your hands, walk or jump to forward fold.
inhale halfway lift and lengthen
exhale dive to the floor for a forward fold
inhale arms overhead for extended mountain
exhale thumbs to heart
tree
dead bug
corpse--story of walking in the woods, Worry Woman, bubbling brook, clouds
3 part body blessing
shoulder rolls
neck rolls
Thunderbolt
Kneel with your heels under your chicken cheeks. Grasp a strap widely in front of you. Inhale and raise both arms overhead. Exhale and move your arms in a arc, to take them behind your back. Inhale and raise your hands once again then exhale as you bring them in front of you. Continue the movements with your breath.
Put the strap aside and reach your right arm over head, reaching down your back with elbow to the sky
gently pull the elbow back, breathe
Keep your right arm in place, drop your left hand by your side. Rotating from your shoulder joint turn your left thumb behind you Bend your elbows to catch hands or use a strap to extend your arms. breathe.
Repeat stretching left arm.
Table top for a tea party
inhale cow
exhale cat
down dog
plank
inhale right heel to the sky, exhale kick between your hands
right knee behind right hand for a pigeon stretch.
move your right foot toward your left hand (parallel to the short side of your mat), okay to have right foot at left hip joint. Place your fingertips on the floor in front of you. Use the muscles of your spine to arch into a long, even backbend and gaze straight ahead for slow breaths. Keep hips square.
repeat on left
transition--Partly Cloudy, Sun A
bring feet together for plank, tailbone to sky for down dog. Look between your hands, walk or jump to forward fold.
inhale halfway lift and lengthen
exhale dive to the floor for a forward fold
inhale arms overhead for extended mountain
exhale thumbs to heart
tree
dead bug
corpse--story of walking in the woods, Worry Woman, bubbling brook, clouds
3 part body blessing
Sunday, February 10, 2013
Wrapping My Brain around . . . Samkhya
Graduation Cap
Radical Metaphysical School
400-200 B.C.E.
Sage--Kapila
Thinking Cap
Dualism (much like how science of the Enlightenment Period competed with religious explanation during the 1600s & 1700s)--Kapila believed the visible world was not a manifestation of the Divine.
Tree and Brain
Nature separate and completely distinct from the universal consciousness, a radio signal we can all tune in.
Glasses
Cosmology--"study of the origins and eventual fate of the universe" Wikipedia--difference between the seer (purusha) and that which is seen.
Brick
So the school failed but . . . these ideas were incorporated and carried on as building blocks:
Girl and Boy
separate forms of reality
(1) PURUSHA--Male--all knowing, without beginning and without ending, no features or characteristics, exist without motion or form as pure CONSCIOUSness
(2) PRAKTRITI--Female--UNCONCIOUS--constant motion, active, distinct, creative, formative--qualities assigned to all of nature, material world. Everything created through the manifestations of her nature (gunas).
Gotta Yoga YTT manual, p. 3-4
Radical Metaphysical School
400-200 B.C.E.
Sage--Kapila
Thinking Cap
Dualism (much like how science of the Enlightenment Period competed with religious explanation during the 1600s & 1700s)--Kapila believed the visible world was not a manifestation of the Divine.
Tree and Brain
Nature separate and completely distinct from the universal consciousness, a radio signal we can all tune in.
Glasses
Cosmology--"study of the origins and eventual fate of the universe" Wikipedia--difference between the seer (purusha) and that which is seen.
Brick
So the school failed but . . . these ideas were incorporated and carried on as building blocks:
Girl and Boy
separate forms of reality
(1) PURUSHA--Male--all knowing, without beginning and without ending, no features or characteristics, exist without motion or form as pure CONSCIOUSness
(2) PRAKTRITI--Female--UNCONCIOUS--constant motion, active, distinct, creative, formative--qualities assigned to all of nature, material world. Everything created through the manifestations of her nature (gunas).
Gotta Yoga YTT manual, p. 3-4
Sunday, February 3, 2013
How Yoga Works
Thoughts after reading How Yoga Works by Geshe Michael Roach:
p.284, A pose is perfect only when you are doing the very best you can--gazing steadily, breathing sweetly, and thinking of how it will help someone else.
It's comforting to me when Ajit teaches Busuku's boys. He is not handicapped, but handicapable! I cannot do many of the yoga postures but I am doing the best I can and that's "good enough" or even better--that's the goal. The opportunity to build strength or improve through practice is exciting but where I am today is PERFECT. I also think I am helping others through my "weaknesses." If I am comfortable with where I am today, I invite others to feel "good enough" too.
p.284, instant brilliant faith of the young
p.213, "I love to teach children," I said. "They are wonderful students. Very open-minded to new ideas, even very big ones."
I have worked professionally with children for over 20 years, and I am so excited to teach "how yoga works" with kiddos for my next adventure. This endeavor will build a better world. Much like the vision of the Crown Prince and Queen Mother in rearing the Prime Minister with the common people, I too believe what kiddos learn in youth they carry into their adulthood, influencing their decision-making and priorities. It is a wonderful opportunity to work at the ground level. To help establish a strong foundation for future structures. A school system recently allocated personal handheld devices for high school students and then middle school students. I wonder if these devices had been first shared with elementary students if there would be as many issues with the implementation process? Primary teachers may have laid a foundation for students to incorporate this tool in their learning in a more responsible and productive way. Building a house from the ground up seems common sense, but sometimes we go for a more glamorous, quick fix, an achievement of a short term goal. The building process takes perseverance, dedication and commitment It may be costly in time invested . . . but I think it is an investment well worth the effort.
p. 38, You can't rush it, you see. Fixing your back is not like fixing a broken chair--just pop in a new piece and sit on it. It's more like straightening out a young tree that's been growing a little crooked.
I liked this illustration of "cultivating your practice over an extended period of time." With the advent of the microwave oven, ATMs, fast food restaurants, and other technologies, we are groomed to be impatient and not-so-good at waiting. We also tend to look at a problem singularly instead of wholistically--I'm not sure if I'm making up words here--but we do not address the connectedness or the worldview. If I am working with a kindergartner who is having difficulty listening and following directions in class, and then I hear his single parent works before he goes to school and is too tired to do more than put the child to bed when he gets home . . . I've got more to work on than helping a child be successful at school . . . I like the idea of starting small, planting seeds, holding steady, watering, weeding, practicing patience and contentment, building and growing over time.
p.247, "These ideas--I can't accept them. I mean, they go against . . . they go against what well, just what everybody knows; and what everybody says. And of them, they are just, you know, old-fashioned, I mean. Modern thinking has gone way beyond them."
Now this totally cracks me up since the setting for this story is 1101 A.D. . . .
p.366, It is a commitment to be content with what we have . . . None of the great ones who followed this path before us--none of them, over the centuries--possessed perfect circumstances either. And so they just worked hard with what they had available to them, and they reached their ultimate goals."
I remember a Bible song from my childhood, "well, it was different back them . . . remember they were only just men!" There are no perfect circumstances. We have to start right where we are, making the world a better place, one seed at a time. We are each uniquely designed to garden in a way only we can do it. Finding balance in all parts of us, our physical and emotional states, our work and play. Cleaning up, moving on, letting go and being content with today.
I appreciated the style of this book because I think we learn best through story. Although, I don't understand everything I've read, I know the seeds are planted. I know that continued practice, study and helping others will nurture what's been planted. I am thankful and contented. I am sitting on my front porch, breathing, soaking in the sun, enjoying the journey and the miracle of the garden.
p.284, A pose is perfect only when you are doing the very best you can--gazing steadily, breathing sweetly, and thinking of how it will help someone else.
It's comforting to me when Ajit teaches Busuku's boys. He is not handicapped, but handicapable! I cannot do many of the yoga postures but I am doing the best I can and that's "good enough" or even better--that's the goal. The opportunity to build strength or improve through practice is exciting but where I am today is PERFECT. I also think I am helping others through my "weaknesses." If I am comfortable with where I am today, I invite others to feel "good enough" too.
p.284, instant brilliant faith of the young
p.213, "I love to teach children," I said. "They are wonderful students. Very open-minded to new ideas, even very big ones."
I have worked professionally with children for over 20 years, and I am so excited to teach "how yoga works" with kiddos for my next adventure. This endeavor will build a better world. Much like the vision of the Crown Prince and Queen Mother in rearing the Prime Minister with the common people, I too believe what kiddos learn in youth they carry into their adulthood, influencing their decision-making and priorities. It is a wonderful opportunity to work at the ground level. To help establish a strong foundation for future structures. A school system recently allocated personal handheld devices for high school students and then middle school students. I wonder if these devices had been first shared with elementary students if there would be as many issues with the implementation process? Primary teachers may have laid a foundation for students to incorporate this tool in their learning in a more responsible and productive way. Building a house from the ground up seems common sense, but sometimes we go for a more glamorous, quick fix, an achievement of a short term goal. The building process takes perseverance, dedication and commitment It may be costly in time invested . . . but I think it is an investment well worth the effort.
p. 38, You can't rush it, you see. Fixing your back is not like fixing a broken chair--just pop in a new piece and sit on it. It's more like straightening out a young tree that's been growing a little crooked.
I liked this illustration of "cultivating your practice over an extended period of time." With the advent of the microwave oven, ATMs, fast food restaurants, and other technologies, we are groomed to be impatient and not-so-good at waiting. We also tend to look at a problem singularly instead of wholistically--I'm not sure if I'm making up words here--but we do not address the connectedness or the worldview. If I am working with a kindergartner who is having difficulty listening and following directions in class, and then I hear his single parent works before he goes to school and is too tired to do more than put the child to bed when he gets home . . . I've got more to work on than helping a child be successful at school . . . I like the idea of starting small, planting seeds, holding steady, watering, weeding, practicing patience and contentment, building and growing over time.
p.247, "These ideas--I can't accept them. I mean, they go against . . . they go against what well, just what everybody knows; and what everybody says. And of them, they are just, you know, old-fashioned, I mean. Modern thinking has gone way beyond them."
Now this totally cracks me up since the setting for this story is 1101 A.D. . . .
p.366, It is a commitment to be content with what we have . . . None of the great ones who followed this path before us--none of them, over the centuries--possessed perfect circumstances either. And so they just worked hard with what they had available to them, and they reached their ultimate goals."
I remember a Bible song from my childhood, "well, it was different back them . . . remember they were only just men!" There are no perfect circumstances. We have to start right where we are, making the world a better place, one seed at a time. We are each uniquely designed to garden in a way only we can do it. Finding balance in all parts of us, our physical and emotional states, our work and play. Cleaning up, moving on, letting go and being content with today.
I appreciated the style of this book because I think we learn best through story. Although, I don't understand everything I've read, I know the seeds are planted. I know that continued practice, study and helping others will nurture what's been planted. I am thankful and contented. I am sitting on my front porch, breathing, soaking in the sun, enjoying the journey and the miracle of the garden.
Sunday, December 9, 2012
Meditation Journal Entry #4
After a "quiet time," I feel calm and relaxed. It is difficult to to quiet the mind when thoughts are flying . . . but the investment has a BIG pay off . . .
Gratitude for--
breathing, I am especially thankful since my nose has been stuffy
a working mind that I have to slow down, dementia is cruel
legs that can get me from here to there, sometimes my knees work better than others
comfortable bed, it makes it hard for me to get out of it!
family that is loving, husband that peels a clementine for me when I'm not feeling my best :-)
Optimism -- trying hard to find the positive, the "sunny-side"
I am my own worst enemy. I AM enough, I HAVE DONE enough, I HAVE enough. It is a journey and I will NOT "arrive" . . .
Gratitude for--
breathing, I am especially thankful since my nose has been stuffy
a working mind that I have to slow down, dementia is cruel
legs that can get me from here to there, sometimes my knees work better than others
comfortable bed, it makes it hard for me to get out of it!
family that is loving, husband that peels a clementine for me when I'm not feeling my best :-)
Optimism -- trying hard to find the positive, the "sunny-side"
I am my own worst enemy. I AM enough, I HAVE DONE enough, I HAVE enough. It is a journey and I will NOT "arrive" . . .
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