Seriously, who doesn’t want a tighter tummy?  And the older you get, the tougher it is to find exercises that help fight that little tummy drop we all go through eventually.

Here are a couple of quick and easy moves to help you keep that little pouch at bay.  They’re a perfect addition to your daily dose of yoga moves:

Abdominal Lift:

-First, stand straight with your legs about a foot apart, and place your hands on your upper thighs

-Inhale deeply and then exhale

-While the air is out of your lungs, pull your abs in and up.  Hold for about ten seconds and release

-Repeat twice

Abdominal Contractions:

-Place your legs about one foot apart

-Inhale as deeply as you can; exhale

-Keep the air out of your lungs and lean forward slightly

-Place your hands on your upper thighs as you snap your abs in and out 10 times

-Relax, inhale, and repeat two times

These are simple, easy and help release the tension we often feel in our tummies when we’re really nervous and stressed.  Tip: Focus on the breathing.  Proper breathing will help release your tension and aid the abdominal contractions that help make these exercises a success.

Peace.

Post from: EveryJoe

A Couple of Great Yoga Tummy Tighteners

Regardless of what level your practice is at–beginner, intermediate, exploratory or advanced–the eight limbs of yoga (ashtanga) are vitally important stops along the way to the ultimate goal of transformation.

My last post focused on sustainability, and living a simpler, more beautiful life.

To continue along that thread, I wanted to talk a little bit about purity, or saucha, one of the observances belonging to the second limb.

Saucha is purity that operates on many levels. And it’s this purity of thought and action that can lead us to a more sustainable, contented lifestyle.

On a daily basis, we aspire to cleanliness for our bodies by washing ourselves, maintaining clean, organized homes, eating well and drinking clean water. Even more importantly, we must also aspire to an intellectual “cleanliness,” by not polluting our minds or speech with negativity, or clinging to emotional and physical obsessions. In other words, we must strive to find a balance that will provide us with a prescription to helps us keep ourselves clean, inside and out. This is such an important concept, as saucha is itself a pre-condition for experiencing the fullness of yoga and enlightenment.

It is believed–and true–that cleanliness and order within our minds and our lives helps lift our self-esteem and reinforces our knowledge that we are in fact deserving of good experiences. It helps improve our personalities, so we can experience the ultimate proposition of our practices–balanced self-awareness. And on a very practical level, when we feel pure and clean, we can be clear and precise about our intentions, unfettered by the imbalances that can often plague our bodies and our minds.

Every day we can practice purification in a variety of ways. In addition to the basics like bathing and taking care of our teeth, there are some less obvious ways we can achieve purification. I like to take mindfulness walks in nature (yes, all year round), singing, chanting my own personal mantras, burning incense and other natural oils, brushing my tongue (I know, but it does help), fasting from sleep or food for a day, and much to my friends’ delight, mona, which means refraining from talking for a day. I have all but removed watching television (haven‘t quite been able to remove it entirely J ) on a daily basis, religiously clear out clutter and excess, recycle, and laugh–a lot. These are all great and practical ways to purify your mind and your environment.

In yoga, there are several methods that are used to purify energies. My very favorite is the practice of tarka, which is a daily reflection on our activities and how we respond to them, done at the end of each day. Or you can use your own creativity to incorporate new purification techniques into your life to bring you more joy. The rituals themselves are important, but it is the acts and the intentions that are crucial.

I know this seems like another layer to add to your very busy lives and days. However, incorporating some of these techniques will move you much closer to achieving the purity of mind, spirit and body we are all trying to strive for with our own practices.

Once you move closer to that purity of mind through daily, prescriptive actions, you’ll see your own transformation begin to take place, with an enhanced clarity of thought and awareness.  New, comforting and pure.

Peace.

Post from: EveryJoe

The Pure Bliss of Yoga

Yes, yoga has taught me yet another lesson. You don’t need to spend a lot of money or be a conspicuous consumer to be happy or have nice, meaningful things or a beautiful existence.

One of the key lessons of yoga is that it teaches you to appreciate the simpler things in life. To be present. To be in the moment. This practice alone has not only helped to quiet my mind, in recent months it has also saved me a lot of money.

In fact, my shopping habits have changed significantly. I buy less processed, ready-to-serve foods and eat more healthfully and more simply. I’m cooking at home and packing my lunch a lot more, and it is making a big difference.

Instead of heading out to malls, I now spend my time looking for vintage and resale shops, and I am finding a lot of bargains, not to mention a lot of cool, unique and thoughtful items for my home and my wardrobe that aren’t mass-produced.

Now I will say this–it does take a little more time to shop this “new” way. But even that aspect alone is an exercise in mindfulness for me. It has taught me that I don’t need to scoop up every new and shiny thing that I see, but instead to take the time to really scavenge through and find what I am looking for. And I feel a lot better when I return home from shopping these days. I know I have spent the time and have been aware of every purchase I make, which has really helped me fight off the urges and impulses that used to leave my credit card on the verge of melting, and my bank account deflated.

I am also finding that I value things now, much more so. When I go back and look at what I have purchased, having taken the time and put some thought into it, I am finding that I really like what I have brought home much more than in the past. Those old shopping days when I would spin through a mall, bring home bags of stuff and often wind up disappointed that I had spent so much, and gotten so little satisfaction are over. This change in my way of thinking has really transcended across every area of my life, and now it is saving me money and making me feel more peaceful and content. That’s really saying something.

Now that I am thinking about it, I am going to sign off, hit my mat and see what else awaits me. It’s really quite a journey. It’s helping me in even the most unexpected ways.

I would love to hear about everyone’s journey toward a more sustainable lifestyle. There are so many creative ways to think about improving your daily life that are as unique as each individual in the universe. Let’s really be sustainable together, and share some of these ideas with each other.

I can’t wait to hear.

Peace.

Post from: EveryJoe

A Simpler Life Can Be Beautiful

Just sitting here on this cold and snowy Friday in northeast Ohio, making Thanksgiving and holiday plans, and thinking about the blessings in my life.

While I can always think of something to be cautious or worry about (sorry, healthy skeptic in recovery here), I have to say, my practices–both yoga and meditation–have not only changed my life, they’ve made my thoughts healthier, too.

There are so many areas of my life where I can see change and positive energy, that in the past I had either overlooked or not even considered.  My practices have spurred me to take self-care more seriously, made me more accepting of myself and others, and helped me appreciate the universe on so many levels. 

Where I used to look and see nothing but obstacles, I see opportunity.  I am more vigilant in my relationships, not to mention a great deal kinder and more open-minded.  The best thing–I feel better physically, mentally and emotionally.  I am more curious about the world around me and how things fit together, and, sometimes, how they don’t, and maybe even shouldn’t.

Yoga and meditation are nothing new.  But they are growing in popularity, and based on my own experience and evolution, I am not at all surprised.  Really, nothing feels better than being in touch with your own body, mind and spirit, and understanding and owning your decisions.  It’s very freeing and peaceful.

We’ll all be posting holiday shopping pages in coming days.  I plan to find as many ways as I can to open up the door to a more centered way of life for as many of my readers as possible.  I really want to share what this lifestyle has done for me.  I have gone from being extremely anxious and stressed-out, and moved on to a much more relaxed, peaceful and accepting place.  And it has been a natural and healthy transition. 

I’d love to hear from all of you about your success stories.  I hope you’ll share.  It’s a cold–but great–time of the year to share thoughts and feelings.  Let me know how yoga and meditation have worked in your lives. Sometimes just sharing our ideas can help lift another soul.

Peace. 

Post from: EveryJoe

How Have Yoga and Meditation Changed Your Life?

I know I write a lot about yoga. But I also love running, and yoga actually is helping me increase my productivity on the road.  I used to run long distance before getting into my practice.  I loved it.  It was relaxing, gave me time to think, and reduced stress, too.  What it also did, I found, was make me a little less flexible. And, on occasion, I would even find myself hobbled and sidelined.

Now that I combine the two, I am finding it is a great fit.  Yoga keeps me limber and increases my flexibility, which helps me prevent the injuries I used to experience when running was my primary form of exercise. The constant stretching and breathing exercises I practice in yoga help me maintain my strength and focus, which are very important.  I found that when I wasn’t stretching as regularly as I am now in my practice, that demanding activities (like running) would more easily strain my muscles, joints and tendons, sometimes causing unnecessary injury to my feet and legs.   

Yoga also reduces the tension in my body, which can easily increase the risk of injury, and sometimes cause permanent damage.  And if you’re just a wee bit uncoordinated–like me–the added benefits of increased coordination, balance, concentration and endurance that yoga can bring to your running life are invaluable.

So if you’re a part-time (like me) or full-time runner, I think you should really consider adding yoga to the mix.  It really does help stretch your muscles and increase the flexibility that you can’t always get from a good run.   It will open up tight hips, improve your body’s alignment and help prevent hamstring injuries (ouch!).  

Do them together, and I promise you will see results.

Peace. 

Post from: EveryJoe

My Running Practice

Well, it’s not earth-shattering news, but apparently, there is a new category for folks who are vegetarians MOST of the time :-)  You’re called flexitarians, and around Thanksgiving, I have to admit, I become one of you, too.

 In fact, the food industry is targeting these folks, providing vegetarian fare with just a wee bit of protein on the side.  Flexitarians could and would be considered vegetarians most of the time.  But when a slice of meat or fish passes under their noses, they don’t say no.  And restaurants and grocery stores are beginning to package food and menu items just for you!

In truth, a true vegetarian diet can be deficient in protein, iron and essential amino acids.  You do have to be vigilant about what you eat to be a successful vegetarian or vegan.  So from a nutritional perspective, there is an argument in favor of the “flexitarian” diet.

As someone who practices yoga and meditates regularly, I really do buy into the belief that it is healthier for me spiritually to abstain from meat–although I do like my holiday turkey and fish at times. 

Either way, it is kind of an interesting way to categorize the almost-vegetarian person.  And here I thought I was just cheating a little. Didn’t know a whole new category was emerging just for me and my comrades :-)

Peace. 

Post from: EveryJoe

Any Flexitarians Out There? Raise Your Hands!

It’s winter in the northern hemisphere, and I don’t know about you, but I’ve already seen a fair number of pretty cold days.

For me, this isn’t such a bad thing.  I use this time to turn my thoughts inward, and that normally benefits my practice and my outlook. 

What I do find helps make the transition to these homebound days a little easier is turning a private space within my home into a meditation and practice room.  I can’t move everything out.  I know that.  But I do spend a few days each year clearing out things I don’t need, moving them into another space, and making room for my daily meditation and yoga. 

This is especially important for me, because I also tend to practice and meditate much more frequently when I find myself indoors more during these colder months.   Instead of mornings or evenings, I find myself doing both.  And if I’m off, I add a mid-day routine to my schedule. 

I change my shopping habits a bit, too.  I stock up on things like notebooks (for journaling), and look for items I just love to look at and focus on during my meditation.  This year I am changing my diet quite radically, too, and am trying the “raw food” vegetarian regimen I wrote about the other day.  Figure I won’t be moving about quite so much when the snow starts falling here, so I am going to experiment.  So far, so good.  I kind of do miss eating hot meals though, during these cold days and nights :-) But I am going to give it my best shot.  Also have removed as many processed foods as humanly possible from my diet to help clean out my system, and really use these months when life is a little more dormant by nature to calm down–and pare down–everything.  A little less stimuli can be a very good thing.

Winter is a wonderful time to do a really deep dive into meditation.  The world is quieter.  My thoughts are more focused.  Let’s face it, when it is 20 degrees and there is about 18 inches of snow on the ground, you are forced to think about everything you do, how you’re going to do it, and how you are going to get to where you need to go.  It’s only natural.  So I am going to go with the flow and take full advantage of these winter months to sow the seeds for real growth, spiritually and physically, too, with my practice.    

Would love to hear from all of you on how you plan to grow your practice during these cold winter months.  It’s a great time to nurture and enhance your bodies and your minds.

Peace.

Post from: EveryJoe

Change of Seasons, Change in Practice

I do everything I can to watch what I eat.  Sometimes, too much.  Already a vegetarian.  Thinking about going vegan.  But first, I think I might go to a “sub-class” of vegetarian nutrition–the raw food vegetarian.

It makes sense. Raw vegetables, fruits and greens are the healthiest things you can put into your body.   But there are people out there who are eating what I call “raw beyond the pale”–consuming raw eggs, raw dairy products, and yes, raw meats.  Organ meats in particular. 

I can do the raw fruits and vegetables.  Nuts, legumes, etc., too.  But a raw kidney snack?  Come on.  I mean, come on.  These individuals call themselves “Native Nutritionists,” and they try to eat like ancient tribes did many, many years ago.  I’m sorry, but we have come a long way.  For example, we have refrigeration.  And electricity.  And safe drinking water. 

I can see the case for raw vegetables and fruits.  Some raw foods do contain living enzymes that aid digestion, and are destroyed when cooked.  So I am going to experiment a little with raw food vegetarianism. It may advance my ongoing quest for inner peace, outer calm and a healthier body. But going native?  Sorry to say, liver and onions as a kid was bad enough.  A big, flopping slab of live liver as an adult–no way.  Not happening.  To everyone out there who is giving it a try, bless you for your bravery, and be sure you get your shots.

Peace.

Post from: EveryJoe

How “Raw” Will I Go?

I can be one anxious person.  Doesn’t always matter what the topic is, before I know it, I am internally tied-up in knots. But I do have a secret weapon to fight off the stress–the Bow.

Well, the Archer’s Bow, actually.  Appropriately named, because when you do it correctly, your body will look like an archer’s bow. 

Here’s how it goes:

-Lie on your belly with your arms alongside your torso, palms facing up

-Slowly exhale and bend your knees, bringing your heels as close as you can to your buttocks

-Take your hands and grasp your ankles

-Inhale and lift your heels away from your buttocks, while at the same time lifting your thighs away from the floor.  You’ll basically be pulling your torso and your head away from the floor

-Push your tailbone toward the floor in the same motion, but try not to clench your back muscles.  While you continue to lift your heels and thighs higher, press your shoulder blades against your back

-Draw the tops of your shoulders away from your ears as you look forward

-Hold the pose up to 30 seconds and exhale slowly

This is such a wonderful stretch for your back and abdomen.  It releases tension and stress like you wouldn’t believe!  Give it a try. let me know if you have any questions :-)

Peace. 

Post from: EveryJoe

Take a Shot at Anxiety with the Bow

That’s right.  Got the results from my physical last week, and they were awesome. I am never sure–at least not since my bout with breast cancer a few years back–how the test results are going to come out.  But I felt pretty good going in, and I have been working hard to change my diet, de-stress whenever possible, and just plain take care of myself.

After meeting with my doctor, one message came through loud and clear–my diet is doing amazing things for my health.  I grew up a die-hard, meat-eating carnivore.  In my late 20s I changed that up somewhat, my thirties, even more so.  Now in my mid-forties, I have all but wiped meat out of my diet.

I eliminated the meat at first because my family history is not so good on the cardiac side, but at first it was a half-hearted attempt.  And to this day, I still haven’t completely kicked Thanksgiving turkey off of my plate.  But for the most part, I am meat-free, and feeling very good.  The sluggish days where my diet and its high concentration of animal fats ruled are gone, along with the lingering side effects I used to feel.  

The best part–my doc told me I possess the physical fitness, blood pressure, cholesterol, flexibility, endurance and bone density (yea!) of someone half my age.  So it’s really paying off.  I never thought much about the longevity aspect of it–I just wanted to purify my little engine and feel better, but added longevity…wow, what a bonus!

I do owe a lot to meditation and yoga, too.  Especially the low blood pressure.  Training my mind and body to relax and be present has also made a huge difference.

Still on the fence? I hope not.  I know it isn’t for everyone, but at least give yourself the added edge of increasing the amount of vegetables and fruits in your diet.  That step alone can really help a lot.  And put down that sugar, too.  I’m living proof it is never too late.

Peace.  

Post from: EveryJoe

Living Proof–A Greener Diet Can Help Keep You Young