Category Archives: Yoga as Therapy

yoga for self esteem

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yoga for self esteem : Thursday thoughts : “your inner light shines when you are at peace with yourself and the world around you. Let go of the struggle and feel the beauty inside you. Allow all to jus be and just be you”.

Relaxation is so important and so under-rated. Today I went to an appointment in NYC. I finally learned how to take the Path from JC (super easy now but 4 months ago super complicated). When it came time to go back home, the line I was taking was shut down. People were freaking out. I actually wasn’t thrilled about it, but met a very nice girl and we walked over to the WTC line. About a half hour walk. It was a good time to #liveyouryoga. We need to be able to navigate twists and turns in life, and organize our breath and thinking patterns so that we are healthily confident enough to brave new circumstances.

If you are new to yoga, one of the first things I recommend is that you do a little homework when you are not in class: learn the essential, natural breath, and a 15-20 minute savasana. Both these practices are available on my YOGA MIND cd. Go for it, or sign up for some private restorative sessions.

yoga for self esteem

yogatherapy to improve the forward head posture

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yogatherapy FHPyogatherapy to improve the forward head posture:

If you repeat certain movements, these movements become patterns. these patterns subsequently start to form our daily posture, which shows up in the spine. “Spinal pain, headache, mood, blood pressure, pulse and lung capacity are among the functions most easily influenced by posture. The corollary of those observations is that many symptoms, including pain, may be moderated or eliminated by improved posture”

~ John Lennon, BM, MM, C. Norman Shealy MD, Roger K. Cady MD, William Matta PhD,
Richard Cox PhD and William F. Simpson PhD
Postural and Respiratory Modulation of Autonomic Function, Pain & Health.
AJPM Vol 4. No 1 January 1994

what is the forward head posture?

The forward head posture is one of the most common postural problems. We live in a very visual world, from computer use, to tv watching, driving, carrying heavy loads (purses, back packs) and all this repetitive trauma has caused the body to adapt.

how yogatherapy improves the posture:

Ideally, the head should sit directly on the neck and shoulders, but in the forward head posture, the weight of the head drops forward. We can use yogatherapy to strengthen the weaker muscles, release tension from the tighter ones. If you continue to bring these tendencies into all your poses, following generic cueing, nothing may transform. There are definitely different yogatherapy remedies to work with the FHP. The single greatest thing you can do is to be aware that this is you, and try to bring something more skillful to your yoga practice. Below, from a previous post is a helpful tip to do with a yoga strap and contact me for a private yoga lesson to help work out a uniquely tailored yogatherapy plan for you

yoga humor

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yoga humor :  Where do you find your funny bone? At the end of your humerous! Actually, the funny bone is not really a bone . According to Wikepedia

“the ulnar nerve is a nerve which runs near the ulna bone. The ulnar collateral ligament of elbow joint is in relation with the ulnar nerve. The nerve is the largest unprotected nerve in the human body (meaning unprotected by muscle or bone), so injury is common. This nerve is directly connected to the little finger, and the adjacent half of the ring finger, supplying the palmar side of these fingers, including both front and back of the tips, perhaps as far back as the fingernail beds.

One method of injuring the nerve is to strike the medial epicondyle of the humerus from posteriorly, or inferiorly with the elbow flexed. The ulnar nerve is trapped between the bone and the overlying skin at this point. This is commonly referred to as bumping one’s “funny bone“. This name is thought to be a pun, based on the sound resemblance between the name of the bone of the upper arm, the “humerus” and the word “humorous”.

Pictured below, this is a yoga pose called “extended side angle”  (Utthita parsvakonasana) provides a nice opening for the side body, and stretches out the entire pinky finger side of the arm…

yoga humor

Tree Pose Variations

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Tree Pose Variations:

This is one of several poses I really like. I think the standing poses where each leg is doing something different are really informative, especially in terms of the adductors and abductors and in my experience, can have therapeutic applications for the hip

In sanskrit, the pose is Vrksasa  (vrik-SHAHS-anna)

Here is how to move into it

Tadasana is your first pose. Keep the left leg firm without locking the knee and bend your right knee. Reach down with your right hand and clasp your right ankle or just let the foot go where it can. You then draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot, although it is easy to sway this should not be the place you hang out in.  Make sure the pelvis is in a neutral position, with the top rim parallel to the floor, and adjust so that your side waist lengthen equally. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. The gaze is soft and at a fixed point in front of you on the floor about 4 or 5 feet away. There are many different ways to prop this pose depending on who you are. Contact me if you would like private yoga lesson to make it accessible to you

 

tree pose variations

tree pose variations

 

 

 

 

 

 

 

 

There are three common ways to use the arms:

-hands in prayer pose at heart level

-hands in prayer pose above the head

-arms open and reaching up

 

Restorative Yoga Jersey City

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Restorative Yoga Jersey City:  New and upcoming, a 6 week series:

6 Week Therapeutic Yoga Series Thursdays at 4pm:  Yapana® Restorative Yoga Therapy: This is a series not to be missed as it promotes flexibility and the rest and digest mechanisms necessary for optimum health.  Learn strategic prop supported “being” and “still” asanas that deepen your experience of yoga.  Whether you are new to yoga, looking to refine your yoga practice, or balance out an active existence, this series will give you the opportunity as well as provide you with relaxation and breathing techniques to combat the stresses of daily life.

restorative yoga jersey city

If you are wondering why you need restorative yoga therapy consider that this type of Yoga practice promotes flexibility which is needed as an adjunct to preventing injury. I know that the quieter practices of yoga can help us access inner strength as well as balancing out our bodies from all the activity we do.  Many people think restorative yoga is just laying out over a bolster. In fact, it is so much more than that. When gravity and strategically placed yoga props are used, with the addition of safe alignment skills, deep relaxation occurs and you will find this translates into improved posture, performance and focus. 

6 Week Session Begins: September 18th ~ Thursday at 4:00 – 5:00 PM

Cost: $96 in advance. To pay check or cash, or you can pay via paypal here  https://ranawaxman.com/pricing-and-policies/

$20 drop-in

RSVP: rana@ranawaxman.com

 

 

funny acupuncture cartoons

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Funny acupuncture cartoons: I love the comics! This one is so cute. When I studied Acupressure and Chinese Medicine we learned about moxa.  I never worked with moxibustion but I hear it has a strong smell, so this is kind of hilarious

If you don’t know what acupressure is, it refers to any technique using finger pressure on “acupoints” to reduce stress and balance the body’s energy, called: qi (“chi”) or prana. Acupuncture works with needles. I never worked with moxibustion but I hear it has a strong smell, so this is kind of hilarious

The body’s energy, circulates through the body via pathways called meridians. These pathways connect your vital organs and are linked with the mind and emotions. When these meridians are clear and functioning properly the body is able to maintain a balanced energy and function. Think rest and digest. However, the stress of daily life can cause strain on the body – physically, mentally, and emotionally which blocks meridians and prana flow. Sometimes, these blockages can lead to sickness and pain in the corresponding areas, along with emotional and mental imbalances. So what to do? Balance, laugh, breathe, relax, get a treatment, book a private yoga lesson…all good

acupuncture funny

moon salutations in yoga

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moon salutations in yoga:

You may be familiar with ‘surya namaskar’, sun salutations, a vinyasa which is translated to mean: “bow to the sun.” There is much lifting of the arms and bending forward and stepping, hopping, or jumping back which is heating to the body and thus embodies the more ‘solar’ energy.

Sun salutations are one way to warm up, which is necessary and common sense sequencing. However, there are a gazillion warm ups and you don’t need to over do or just stick to one way. If you are feeling depleted, overstimulated, or overheated, which can happen to anyone – think : stress, emotions, lack of sleep, it is good to know that there are soothing practices in Yoga. Remember that the key word is balance not over-doing.

The whole concept of yogatherapy is to suit the practice to the person. Let’s say you don’t want to do a completely restorative class, you are looking for a slow flow. Here is Chandra Namaskar, or Moon Salutation. As the name suggests, Chandra Namaskar is more quieting sequence that invites you to cultivate the moon’s soothing lunar energy. This doesn’t mean that you are not warming up, rather, you are doing so in a less strenuous way. Think: conserve, it can still be intense, but not draining. Some days, you need a little more R and R. In fact, if you practice at nighttime, this would be a good little flow, adding a restorative child’s pose and savasana. For more info please contact me, I am here in Jersey City and available for private yoga lessons

moon salutations in yoga

Yoga Surrender Quote

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yoga surrender quotes  : 

“yoga is a dance between control and surrender-between pushing and letting go- and when to push and when to let go becomes part of the creative process, part of the open-ended exploration of your being” – Joel Kramer

I think we tend to conceptualize ‘surrender’ with giving up, weighting the meaning with negatives. This quote brings to light that it is actually about balance. If all you do is push the envelope, you will likely experience burnt out. Here is where learning the more restorative and relaxing components of yoga help. on the other hand, if you lack drive, motivation, and strength, you may find more balance through energizing practices.

On one hand, we learn through repetition and practice. However, if we continue to do the same things over and over, we lose the elasticity and adaptability that comes from opening to transformation. I think this goes fro time on the mat as well. The exact same practice every day can be draining, and you may be missing out with being in the present moment with yourself. It really is a dance, and a balancing act to find where you need to persist and where you need to surrender.

yoga surrender quote

Transformation Through Yoga

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Transformation Through Yoga : Here is a lovely quote by BKS Iyengar:  “transformation is sustained change, and it is achieved through practice”.

People show up to practice yoga for many reasons. It is nice to come to your mat with an awareness of who you are, but it is also an on-going journey to discover this, to uncover this.  Often the transformation you seek may be possible, but only if you put aside, or work on, beginning with a neutral position. For example, if you always shift your pelvis anteriorly or conversely, posteriorly, then all your poses will be affected. To achieve some kind of transformation, whether it be to have less restrictions in the lower back, or hamstrings, you have to find a neutral hip position first.

Transformation is a process that gets us out of limited self-concepts, and brings a sense of fresh energy to our lives. I believe, as a yoga therapist, that yoga provides tools for transformation both in terms of the physical (posture,pain) and the mental and emotional components. However, you sometimes have to give something up to gain something new.

My recommendation is to explore the limits of your comfort zone, not to induce pain, but to tap into greater depths of your being. In this way, you open yourself up to increased energy and awareness, as well as the possibility of transformation.
transformation through yoga

Core Strength

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core strengthCore Strength:  this is a fun quiz to see whether you understand the meaning of core strength

What is the core?

a. What you throw away when you’ve eaten the tasty bit

b. More with a ‘C’

c. Only computers have one these days

d. An essential part of our being

e. What the tree huggers are after

If you answered ‘d’ you are on the right track. There is still some misunderstanding of the term ‘core strength’ or core stability. It used to be a term used in conjunction with the abdominal area, and whether you could do 50 crunches at the gym or just hold yourself rigidly through the centre. There is an ingredient of truth in this insofar as if you habitually let your tummy drop forward, therefore straining your lower back, you are not promoting core strength. You do however, want to keep your lower belly toned.

I would go further here and suggest that the term ‘core strength’ in terms of muscle action is composed of different muscles that will stabilize the pelvis, acting on spine and entire trunk of the body. When there is a good balance, you are able to be upright without collapsing your weight into one area. Yoga asana can help you develop these skills. One of these safe alignment skills we practice in yapana® yoga is to keep the lower belly toned all the way up to the top throat, and if you find this skill in your asana, you are on your way to building a pretty good core awareness.

Since I believe in #liveyouryoga, I will also add that you can breathe from your core, and connect through relaxation to you inner core of peace…so keep practicing core strength for different reasons!