Improving Your Immune System

Nobody likes a cold or flu, and people who are already weakened by chronic illnesses like diabetes, arthritis or COPD (to name a few) are especially vulnerable to being attacked by the nasty bugs that circulate around us, especially in cold weather.

Some things you can do to increase your chances of avoiding illness are:

• Eat more fruits, vegetables, whole grains and other natural foods. There are some studies that show that highly processed foods actually have a negative impact on your immune system.
• Drink more tea, especially green tea
• Get plenty of sleep – if you can, sleep in a cool, dark room
• Eat less sugar
• Exercise – get out in the fresh air. But be attentive to how you feel, because too much exercise – for example, running a marathon when you feel slightly unwell – can be bad for you!
• To stimulate the thymus, an important gland in the immune system, you can try Bhramari Breathing: Sit with your spine straight (if you are very weak, you can lie down for this, but seated is preferable). Close your eyes and take a few deep breaths. After a few breaths, inhale fully (but don’t force or strain your breathing) and as you exhale, make a gentle buzzing sound. This sound should come from deep in your throat, through the roof of your mouth, and up into your brain. Just keep relaxing into this sound as you exhale for as long as possible, always without straining or forcing your breath. You can continue this for several breaths – start for about a minute and don’t go longer than five minutes. If you feel out of breath at any time, return to your normal breathing pattern.
• Practice yoga! Yoga stimulates your lymphatic system, which fights infection, kills rogue cancer cells, and disposes of some toxic waste products of cellular functioning. When you stretch and move your muscles around coming in and out of yoga postures, the lymph flow improves. Yoga and meditation also reduce stress, which has a negative effect on the immune system.
• Meditate or pray – studies have shown positive effects of meditation and prayer on health and immunity to disease.

Enjoy the last of winter's season, stay warm and watch for the coming spring!

To Weigh Less, Add More to Your Life

Being Americans, we don’t really like depriving ourselves of stuff. We’d rather add something to our lives than take something away.

Maybe this is one reason that diets don’t work – we can suffer for a while, but after we’ve lost the weight we wanted to lose (or maybe before then…), we return to our old habits and the pounds creep back on.

Maybe it would work better if we added some things. Try adding:

• A glass of water before you eat anything (every time!)
• To the number of times you chew your food before swallowing it (try chewing 20 times per bite)
• To the number of times you rest your fork between bites
• An apple a day
• A salad to every meal – a salad with leafy greens, spinach, carrots, celery and other veggies (not a few leaves of lettuce topped with lots of croutons, cheese and fat-laden dressing!)
• More veggies to your day
• More steps to your day – when you have to go upstairs for something you forgot, be glad! You’ll be burning more calories
• A yoga class!
• More ups and downs - stand up more, move around more!

Enjoy life, consume good stuff and you’ll wonder where the weight went to!

Join us for a

YOGA DAY OPEN HOUSE

Saturday, January 24

10 a.m. to 2 p.m.

First Christian Church

308 South Main Street (Hwy 13) in Waynesboro

We will have refreshments and a few short classes and answer your questions about yoga. Stop in for a few minutes or longer.

Questions? Phone Karen at 931 722-5096.

Happy Yoga Day!

New Year Classes

At this time, I am offering yoga classes on a donation basis.

These are hard times, and nobody needs to miss out on yoga because you can’t pay the full class fee. Suggested donation is $10 per class, but please just pay what you can with a thankful heart. If you have questions, please feel free to phone me at 722-5096.

Always check with your physician if you have physical limitations, to see if yoga is appropriate for you.

Here is the class schedule for January:

Free Beginning Yoga Classes
Tuesdays
5 – 6:30 p.m. at Wayne County Technology Center
The Wayne County Technology Center continues to graciously offer these free classes to the community. They are beginning classes. Class size is limited, but at this time there is space. These classes are held every Tuesday that school is in session, and will begin January 6. You can contact me at 722-5096 or the Technology Center at 722-5495 if you have questions.

Very Very Gentle Yoga
Wednesdays
10:30 – 11:30 a.m.
Begins January 7
First Christian Church, 308 South Main St (Hwy 13), Waynesboro
This is a class for people who would rather do yoga from a chair. We will do exercises from a seated position, with a few standing poses using the chair. People interested in this class should be able to stand, and if you have medical issues, it’s especially important to check with your doctor and to let me know before starting class.

Absolute Beginners Yoga
Saturdays
9:30 – 11 a.m.
Four week series January 3, 10, 17 and 31
First Christian Church, 308 South Main St (Hwy 13), Waynesboro
A four week series to introduce complete beginners to yoga. You will learn the basics of starting a safe yoga practice.

Experienced Beginner Classes

Saturdays

11:30 a.m. to 1 p.m.

First Christian Church in Waynesboro

For people who have had yoga experience and would like a little more challenge. You don’t need to be advanced or extremely experienced, just have an understanding of the basics.

Saturday, January 24 is YOGA DAY
We will have an Open House
11 a.m. to 3 p.m. at
First Christian Church, 308 South Main St (Hwy 13), Waynesboro
Stop by for some refreshments and free 15-minute classes at
11:30, 1:00 and 2:30.

Our Many Gifts

As Christmas approaches, with its season of parties, gifts, and abundant food, many of us find that we’re too busy, too stressed, just plain too overwhelmed to enjoy the fellowship, bright lights, and many gifts of the season.

When we were kids, it seemed like Christmas took FOREVER to arrive. Now, most of us have lost that child-like excitement, and Christmas seems to come too soon.

Look at the last post for a simple stress-relieving exercise you can do just about any time of day or night.

And here’s another stress-relieving tip: Throughout this holiday season, practice santosha, which is usually translated as contentment. Young children have a natural santosha about them – they are easily brought back to the present moment, and almost always quite content to be right there.

Practicing santosha means finding happiness with what you have, who you are, and what you can get done right now. It doesn’t mean “don’t try to improve”! It does mean that you can be content with where you are right now – even as you’re working on a degree, a better job or relationship, or your yoga.

Santosha means joyfully accepting whatever life provides and not wanting more than is at hand. When we are content, our mind is steady and we can be truly happy – in spite of external circumstances.

During this busy season, may we all pause, take a calming breath, and be grateful for what life gives us today.

Merry Christmas, and enjoy the new gifts – and new challenges – that come in 2009!

SAVE THE DATE
Saturday, January 24 is
INTERNATIONAL YOGA DAY
Watch for Special Activities in Waynesboro

Breathe Your Way Through the Holidays

Holidays are a joyous time, but they can also be stressful as we do extra shopping, cleaning, cooking, visiting - and continue with everything else going on in our busy lives!

You're always welcome to join us for the free Tuesday evening classes at Wayne County Technology Center, but even if you can't attend a class, here's something you can do to be more at peace as the pace of your life picks up:

• Sit up straight.
• Close your eyes.
• Inhale through your nose.
• Exhale through your nose.
• Open your eyes.

Easy? You bet! The hard part is remembering to do it! The more you do it, the better - you can't overdose on this wonderful easy breath.

May your holidays be joyous and peaceful.

Fall - A Time for Balance

The season of autumn begins with the fall equinox in late September. During that 24 hours, the day and night are equal - balanced.

As the leaves turn and the temperature drops, I'm tempted to just lay around snuggling at home by the wood stove with the kitty on my lap, a cup of hot tea nearby, pondering what would be delicious to bake.

I need to balance those lazy hours with some walks in the woods - and of course, my wonderful yoga practice!

Balance has been an issue for me as I grow older, so almost every day I practice a balancing pose. I'm very right-handed, so I have to be aware of trying to use my left side more - reach for something with my left hand, change the clasp of my hands, bring awareness to both sides of my body in asymmetrical stretches.

When I take off my clothes at night, it's been a challenge to change the way I hold my arms. When I get up off the floor, I have to think about starting on my right side instead of the left. How am I sitting? Is my head leaning one way or the other? Is only one arm on the arm rest of the chair? Can I feel both of my sit bones on the mat or the chair?

Asanas like Tree (Vrksasana), Dancer (Natarajasana) and Headstand (Sirsasana) are helping my body realign itself after years of unbalanced living. Just standing on one foot while I watch TV is a good practice.

Perhaps the most important thing I can do to improve my balance, though, is practicing awareness - being mindful of how I move and bringing attention to using both sides of my body as evenly as possible.

Yoga is such a wonderful way to balance our bodies, minds and spirits. Best wishes for a beautiful, healthy, mindful autumn.