Daily I am faced with educating patients in a functional rehabilitation program about the importance of breathing. It is only after the patient has injured them self on a work site that they are taught proper use of breath to aid in accurate body posturing. Breathing properly is a fundamental instrument in protecting your body from strain and increasing your ability to endure the work force for many years. Key steps for proper breathing are as follows.
Exhale on the movement. If you are lifting/twisting/pulling/bending, any movement that changes from neutral body alignment you should be aware of your breathing pattern and aim to exhale on the movement. Breathe in through the nose and out through the mouth. If the movement you are doing is particularly challenging (lifting a heavy weight) then exhale as though you are blowing out a candle. Long and controlled exhaling will reduce tension in the body and decrease the strain and possible injury that could occur. Proper breathing allows for improved body awareness and will assist on letting you know if you have exceeded your safe range of motion.
Imagine your rib cage inflating like a balloon on the inhale and tightening like you are wearing a corset on the exhale. Breathe in through the nose and out through the mouth. The nose acts as a filter, eliminating some air born toxins from entering your body. Let the air out through your mouth, releasing as much air as possible. Even once you think that you have let out your maximum air out, push out a little more. This will add some cleansing of your lungs to your breathing patterns and create more space for new fresh air.
If a stressful situation presents itself at work or otherwise take 5 controlled breaths to ground yourself, decrease tension in the shoulders and ease the mind so that you may represent yourself as best you can in the situation.
Breathing is a key factor on aiding in the endurance and health of an employee. It creates a healthy work mind frame and protects the body from unnecessary injury. All employees benefit from a fresh air break. Getting up from what you are doing and take a breathing break will increase productively and decrease the stress of a work environment.
Keeping you health and happy,
tricia
Friday, September 3, 2010
Wednesday, May 5, 2010
Thai Yoga Massage
by Monika Bar
Thai Yoga Massage is an ancient healing arts system believed to have been created by a friend and a contemporary of Buddha, over 2500 years ago.
According to the Buddhist scripture, the founder of Thai Massage, Jivaka Kumarabhacca was a renowned physician of his time, famous not only for his healing abilities, but also for providing free medical services to the Buddha and other monks. He is regarded as a central figure in the Buddhist medical system, the Father of Medicine, and many Thai Massage practitioners still open their session with the traditional prayer to Doctor Jivaka:
"We invite the spirit of our Founder, the Father Doctor Shivago, who comes to us through his saintly life. Please bring to us the knowledge of all nature, that this prayer will show us the true medicine of the universe. In the name of this mantra, we respect your help and pray that through our bodies you will bring wholeness and health to the body of our client...."
When the teachings of Buddha traveled to Thailand, Doctor Jivaka healing techniques traveled alongside them. At first, Thai massage was only practiced in the Buddhist temples. It was looked upon as an extension of the spiritual practice of the monks who performed it. Even today, within Thailand many practitioners of Thai Massage are also great spiritual guides. They work with full awareness, mindfulness and concentration, including meditation as a part of their daily routine, and properly trained practitioners around the world follow their example.
This unique form of bodywork -- based in Ayurvedic Medicine, Buddhist spiritual practice, and Yoga -- blends gentle rocking, rhythmic acupressure, and deep assisted stretches to open, exercise, and tone all the systems of the body. The practitioner moves with fluent, meditative motions, pressing on the energy lines, placing the recipient in Yoga postures, performing spinal movements, gently and mindfully stretching the joints and muscles. Throughout this, the recipient is resting on a floor mat, dressed in loose, comfortable clothing.
As a result of the massage, the recipient gains both physical and psychological benefits; flexibility of the body increases dramatically, the respiratory and digestive systems improve, as does circulation and energy flow. The mind becomes peaceful and quiet, allowing the recipient to let go of the stress, and become tranquil, relaxed, almost euphoric at times.
Practically everyone can benefit from this form of bodywork. Anyone with muscle or joint pain, fatigue, stress, tension. Anyone feeling sluggish, tired, lacking energy. Anyone who feels stiff and wants to become more flexible, and gain more mobility. People with digestive or respiratory problems, and people with circulation problems or high or low blood pressure.
Yoga practitioners in particular are very happy with Thai Massage. It allows them to deepen and expand their practice, providing more flexibility to their bodies, and letting them gently graduate to more advanced postures. Thai Massage adds a whole new dimension to their Yoga practice.
Yoga teachers who learn even a few techniques of this art, find Thai Massage to be a great tool for improving their classes, and adding more variety and excitement. It allows them to physically assist their students in a safe and effective way, making their classes a little different, and setting them apart from other teachers.
In short, anyone wishing to improve the health of their body and mind can most likely greatly benefit from a few sessions of Thai Massage.
Only very recently (within the last 10-15 years) has Thai Yoga Massage been taught to foreigners. The Western world is still largely unaware of this powerful healing technique, and it certainly is less popular than Aromatherapy or Reiki, but it is quickly gaining ground.
With various schools already established in the States, and several in Canada, finding a certified practitioner is a lot easier today than it was just a couple of years ago. Make sure however if you do find a practitioner, that you inquire closely about the program they have completed; how long was it and what was included (Energy work? Anatomy? Yoga?). It is also worthwhile to check if they practice any other modality -- if they do, they are most likely a serious practitioner with a solid background in natural medicine. You do not want someone with a one-weekend workshop certificate putting you into a Yoga posture!
And if you find a good practitioner, enjoy! You will soon be on your way to a flexible, vital and healthy body, and a peaceful mind. Who can ask for more?
by Monika Bar
Thai Yoga Massage is an ancient healing arts system believed to have been created by a friend and a contemporary of Buddha, over 2500 years ago.
According to the Buddhist scripture, the founder of Thai Massage, Jivaka Kumarabhacca was a renowned physician of his time, famous not only for his healing abilities, but also for providing free medical services to the Buddha and other monks. He is regarded as a central figure in the Buddhist medical system, the Father of Medicine, and many Thai Massage practitioners still open their session with the traditional prayer to Doctor Jivaka:
"We invite the spirit of our Founder, the Father Doctor Shivago, who comes to us through his saintly life. Please bring to us the knowledge of all nature, that this prayer will show us the true medicine of the universe. In the name of this mantra, we respect your help and pray that through our bodies you will bring wholeness and health to the body of our client...."
When the teachings of Buddha traveled to Thailand, Doctor Jivaka healing techniques traveled alongside them. At first, Thai massage was only practiced in the Buddhist temples. It was looked upon as an extension of the spiritual practice of the monks who performed it. Even today, within Thailand many practitioners of Thai Massage are also great spiritual guides. They work with full awareness, mindfulness and concentration, including meditation as a part of their daily routine, and properly trained practitioners around the world follow their example.
This unique form of bodywork -- based in Ayurvedic Medicine, Buddhist spiritual practice, and Yoga -- blends gentle rocking, rhythmic acupressure, and deep assisted stretches to open, exercise, and tone all the systems of the body. The practitioner moves with fluent, meditative motions, pressing on the energy lines, placing the recipient in Yoga postures, performing spinal movements, gently and mindfully stretching the joints and muscles. Throughout this, the recipient is resting on a floor mat, dressed in loose, comfortable clothing.
As a result of the massage, the recipient gains both physical and psychological benefits; flexibility of the body increases dramatically, the respiratory and digestive systems improve, as does circulation and energy flow. The mind becomes peaceful and quiet, allowing the recipient to let go of the stress, and become tranquil, relaxed, almost euphoric at times.
Practically everyone can benefit from this form of bodywork. Anyone with muscle or joint pain, fatigue, stress, tension. Anyone feeling sluggish, tired, lacking energy. Anyone who feels stiff and wants to become more flexible, and gain more mobility. People with digestive or respiratory problems, and people with circulation problems or high or low blood pressure.
Yoga practitioners in particular are very happy with Thai Massage. It allows them to deepen and expand their practice, providing more flexibility to their bodies, and letting them gently graduate to more advanced postures. Thai Massage adds a whole new dimension to their Yoga practice.
Yoga teachers who learn even a few techniques of this art, find Thai Massage to be a great tool for improving their classes, and adding more variety and excitement. It allows them to physically assist their students in a safe and effective way, making their classes a little different, and setting them apart from other teachers.
In short, anyone wishing to improve the health of their body and mind can most likely greatly benefit from a few sessions of Thai Massage.
Only very recently (within the last 10-15 years) has Thai Yoga Massage been taught to foreigners. The Western world is still largely unaware of this powerful healing technique, and it certainly is less popular than Aromatherapy or Reiki, but it is quickly gaining ground.
With various schools already established in the States, and several in Canada, finding a certified practitioner is a lot easier today than it was just a couple of years ago. Make sure however if you do find a practitioner, that you inquire closely about the program they have completed; how long was it and what was included (Energy work? Anatomy? Yoga?). It is also worthwhile to check if they practice any other modality -- if they do, they are most likely a serious practitioner with a solid background in natural medicine. You do not want someone with a one-weekend workshop certificate putting you into a Yoga posture!
And if you find a good practitioner, enjoy! You will soon be on your way to a flexible, vital and healthy body, and a peaceful mind. Who can ask for more?
Thai Yoga Massage| Also known as Assisted Hatha Yoga is performed on the floor with the client wearing loose comfortable clothing. This rejuvenating massage incorporates Hatha yoga, rhythmic motions, gentle stretching, breath work and massage to relax and renew. Thai Yoga Massage uses dynamic ease focusing on balance of stretching and relaxing giving instant rewards.
What will Thai Yoga Massage do for you? It increases flexibility and range of motion, improves circulation, stretching and toning the muscles, relieves muscular tension, improves metabolism, boosts immune system and balances the body and mind
What will Thai Yoga Massage do for you? It increases flexibility and range of motion, improves circulation, stretching and toning the muscles, relieves muscular tension, improves metabolism, boosts immune system and balances the body and mind
Thursday, April 29, 2010
Grow
Spring is a time of year that embodies change and transformation. Usually this is in the form of diet, exercise and home renovations/spring clean ups. It is important to begin projects at this time a year, as the mind begins awaken from the winter freeze. Having fresh flowers in the house, planting some growers outside and cutting bangs usually are the first steps to a good spring. Simple ways to jump start your transformation can be as simple as getting three new activities into your routine.
1. Start going for a walk during your lunch break. It is hard to leave the office/work environment during the day, but getting some fresh air and getting the blood pumping will push you through into the second half of your day. If walking is not a reality, then try getting in a few stretches in a bright corner of your work space.
2. Even if you have a comfort food that is not all that healthy, think of a way to raise the health benefits by substituting low quality for high quality ingredients. For example, a grilled cheese sandwich is satisfying and fast, usually using a form a processed cheese and fat increasing butter the belly filling Grilled Cheese is a popular way to expand the hips. If you are wanting to skip the high fat but not the taste try making some changes. Try this: Start by baking the sandwich
Marble Bread open faced on the baking sheet. On one slice of the bread place thinly sliced low fast high taste cheese (try Havarti Lite). On the other slice of bread have red onion, red pepper and yellow pepper strips. Sprinkle hemp hearts onto the cheese after baking is complete to increase the nutritional value. Bake for 7-10 mins at 400 degrees and then press the two slices together. This tastes so fresh!
3. Plant Plant Plant. If you have a chance, get outside and get dirty. Put on rubber boots and some gloves and squeeze mud and soil in between your fingers. It is stress relieving and gives a sense of accomplishment every time you stroll past the dark black pile of dirt waiting to see little green sprouts popping up, proving you have been a attentive grower.
Hopefully the spring will be abundant with blue Sky's and greenery.
Keeping you healthy and happy
tricia
1. Start going for a walk during your lunch break. It is hard to leave the office/work environment during the day, but getting some fresh air and getting the blood pumping will push you through into the second half of your day. If walking is not a reality, then try getting in a few stretches in a bright corner of your work space.
2. Even if you have a comfort food that is not all that healthy, think of a way to raise the health benefits by substituting low quality for high quality ingredients. For example, a grilled cheese sandwich is satisfying and fast, usually using a form a processed cheese and fat increasing butter the belly filling Grilled Cheese is a popular way to expand the hips. If you are wanting to skip the high fat but not the taste try making some changes. Try this: Start by baking the sandwich
Marble Bread open faced on the baking sheet. On one slice of the bread place thinly sliced low fast high taste cheese (try Havarti Lite). On the other slice of bread have red onion, red pepper and yellow pepper strips. Sprinkle hemp hearts onto the cheese after baking is complete to increase the nutritional value. Bake for 7-10 mins at 400 degrees and then press the two slices together. This tastes so fresh!
3. Plant Plant Plant. If you have a chance, get outside and get dirty. Put on rubber boots and some gloves and squeeze mud and soil in between your fingers. It is stress relieving and gives a sense of accomplishment every time you stroll past the dark black pile of dirt waiting to see little green sprouts popping up, proving you have been a attentive grower.
Hopefully the spring will be abundant with blue Sky's and greenery.
Keeping you healthy and happy
tricia
Monday, August 17, 2009
If you are not blessed with air conditioning in the summer months or are more then a few steps away from plunging into a lake or sea, then you may experience the uncomfortable summer sleeps full of stickiness and sweats. The are a number of ways to relieve the hot sleeps with a couple of cooling tips. One of my favorite products on the market is Aveda Peppermint Foot Cream. The lingering smell of peppermint and the natural exfoliate in the product promise a soothing and cooling foot treatment extraordinaire all in one little tube. You could also create your own cooling body scrub by mixing two handfuls of Epsom salt, half a cup of sesame see oil and 20 drops of spearmint or peppermint essential oil. Scrub the mixture all over your body and feel the instant relieve from the heat. It is best to scrub the body while dry standing in the shower and then rinse off immediately. The shower can get slippery from the oil so stand tall and ready.Dabbing some spearmint or peppermint essential oil on your wrists, temples, behind the knees and ankles can be refreshing as well. There are always ways to stay cool and no one wants to hear cursing of the heat when we are only privileged to have a few weeks a year of the great sun shine. Enjoy it while you can.
Keeping you healthy and happy
tricia
Keeping you healthy and happy
tricia
Wednesday, August 5, 2009
Stop the presses! I have found the most delicious salad! Not only is it simple to make, but exceptionally healthy and flavourful.
Black Kale --one or two bunches depending on size
Garlic--one or two cloves pressed
Lemon-- juice of one squeezed lemon
Bragg all purpose liquid soy sauce--less sodium full of amino acids
olive oil
unsalted raw sesame seeds-two table spoons
beets--one
carrots--one or two
Separate the Kale from the stalk and rip into small eatable pieces. Rinse and put into a large salad bowl.
Mix equal parts of olive oil and Bragg soy sauce. The amount depends on the size of the salad. Just enough to cover the Kale, not drown it.
Mix the lemon juice and pressed garlic into the olive oil/bragg soy sauce mix.
Using a grater, grate beet and carrot. Put into bowl with Kale and mix.
Add dressing ( olive oil mixture)toss.
sprinkle in sesame seeds. ( you can also use pine nuts, dates, raisins what ever your imagination comes up with. Just keep it healthy)
The longer it sits in the fridge the better it tastes. I make a large batch at the beginning of the week and it can last three or four days (depending how fast we eat it up).
This salad is filling and flavourful. Try it! You'll love it.
Keeping you healthy and happy
tricia
Black Kale --one or two bunches depending on size
Garlic--one or two cloves pressed
Lemon-- juice of one squeezed lemon
Bragg all purpose liquid soy sauce--less sodium full of amino acids
olive oil
unsalted raw sesame seeds-two table spoons
beets--one
carrots--one or two
Separate the Kale from the stalk and rip into small eatable pieces. Rinse and put into a large salad bowl.
Mix equal parts of olive oil and Bragg soy sauce. The amount depends on the size of the salad. Just enough to cover the Kale, not drown it.
Mix the lemon juice and pressed garlic into the olive oil/bragg soy sauce mix.
Using a grater, grate beet and carrot. Put into bowl with Kale and mix.
Add dressing ( olive oil mixture)toss.
sprinkle in sesame seeds. ( you can also use pine nuts, dates, raisins what ever your imagination comes up with. Just keep it healthy)
The longer it sits in the fridge the better it tastes. I make a large batch at the beginning of the week and it can last three or four days (depending how fast we eat it up).
This salad is filling and flavourful. Try it! You'll love it.
Keeping you healthy and happy
tricia
Thursday, July 23, 2009
Yoga Yoga Yoga. For years I steered clear of yoga finding it hard to stay still and be in my head for sixty minutes to an hour and a half. I found that there I was yearning for the burning and not getting enough repetition to make me feel like a champ as I sweat through the workout hoping for a tight tummy and electric buns.I am not sure if it happened upon turning thirty or something clicking in my mind, but now yoga is my reward for getting through a long day, a stressful situation or just to get my lazy bones moving through the fog. With all the multi tasking required from my cell phone to email to driving and talking and maintaining some balance in the day, I feel like my brain is always on and there are a variety of radio station like sounds shouting in my brain waiting for me to tune into one thought at a time. Yoga makes it go away for a small part of the day. Not simply approaching yoga as a way to toned the body but utilizing it as a way to tone the mind, to keep it still, to make it silent.
There are a variety of yoga practices, some focus on more powerful potions and stimulating heat in your body giving more burn known as Yang style yoga. I myself am drawn to a Yin style of yoga, slowing my breathing, holding asanas (poses) longer and feeling the control that follows a still moment in both body and mind. Following a simple set up poses and holding them for one to five minutes has given me more then just strength, it has created space in my multi active over stimulated brain to be quiet and just be. No need for a large space, just do it in you living room or outside on the deck.
Look for a class close by to you and most of the time the first visit is complimentary. See what type you are drawn to and then enjoy the quiet that follows the practice. Take a deep breath and let out the electric toxins that we are surrounded with. Turn off and tune out letting the silence balance your systems.
Keeping you healthy and happy
tricia
There are a variety of yoga practices, some focus on more powerful potions and stimulating heat in your body giving more burn known as Yang style yoga. I myself am drawn to a Yin style of yoga, slowing my breathing, holding asanas (poses) longer and feeling the control that follows a still moment in both body and mind. Following a simple set up poses and holding them for one to five minutes has given me more then just strength, it has created space in my multi active over stimulated brain to be quiet and just be. No need for a large space, just do it in you living room or outside on the deck.
Look for a class close by to you and most of the time the first visit is complimentary. See what type you are drawn to and then enjoy the quiet that follows the practice. Take a deep breath and let out the electric toxins that we are surrounded with. Turn off and tune out letting the silence balance your systems.
Keeping you healthy and happy
tricia
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