Spring Time

The days are long and the sun is shining, the wind is still crisp but it is springtime! Welcome to Mind & Body Holistic’s spring newsletter. In this issue you will find a very interesting article about the importance of drinking water. This is also the season for spring cleaning so you will find an article about detoxing your body. Speaking of cleaning there is some information on a powerful essential oil blend called Thieves. You will find a great recipe for healthy, liver supporting asparagus. In our yoga section there is a sequence called sun salutations that is great for getting your blood flowing. There is also a helpful practice to keep your sinuses clear. Please enjoy reading and also don’t forget to get out and smell the roses.

 

Enjoy your reading and thank you for visiting.

Volume: 7 | Spring 2008

Yoga Corner

Surya Namaskar -Sun Salutation

This is a series of 12 poses to help improve digestion, reduce weight and increase vitality. If you only have time for a little do this sequence 2 twice to start the day. Pictures from www.yogasite.com.

1 - Mountain

The Sun Salutation is begun by standing in Mountain pose with the feet hip width apart. The hands are brought together, palm-to-palm, with fingers pointing upward; the hands are now in prayer position. Take several deep breaths before moving into the next pose.

2 - Hands Up

Inhale and raise the arms upward. The head should be slowly bent backward and the arms should stretch above the head. The back should be arched as far as feels comfortable.

3 - Head to Knees

Exhale and bend forward. The knees may be bent if necessary. The hands should rest beside the feet and the head should touch the knees.

4 - Lunge

While inhaling, bring the right (or left) leg back and place the knee on the floor. Arch back and look up, lifting the chin.

5 - Plank

Exhale and step the left (or right) leg back into a plank position. The position should be held while inhaling.

6 - Stick

Exhale and lower the body as if coming down from a push-up position. Only the hands and feet should touch the floor while in stick pose. If this is too difficult, bring your knees, chest and chin to the floor, hips raised.

7 - Upward Dog

While inhaling, stretch the body forward and up. The body should be bending at the waist and the arms should be used to lift the torso. Only bend back as far as feels comfortable. It is acceptable to allow the arms to bend at the elbow.
*If you followed the previous modification, from knees, chest and chin pose slide forward onto the floor. Keep your legs engaged and elbows close to the body as you lift your head, neck, and chest off the floor, arching upward. No weight should be on your hands or arms.
 

8 - Downward Dog

While exhaling, lift the body from the hips and push back and up. If you are a beginner, come onto your hands and knees first. Try to keep the arms straight and align the head with the arms forming an upward arch.

9 - Lunge

Inhale and step the right (or left) foot forward and place it between the hands. The back knee may be rested on the floor. Look up.

10 - Head to Knees

While exhaling, bring the left (or right) foot forward. Keep the hands on the ground and bring both feet together to align with the hands. Touch the head to the knees, if possible.

11 - Hands Up

Inhale and rise slowly while keeping the arms extended. Stretch the arms back over the head and bend slowly from the waist. The back should be arched as far as feels comfortable.

12 - Mountain

Exhale, and in a slow, sweeping motion, lower the arms to the sides. The feet should be hip width apart just like in the starting position. The Sun Salutation should end by bringing the hands up into prayer position.

Spring Recipe

Wellbeing

I did a guided detox last year and fell in love with one of the recipes for asparagus.

Gingered Asparagus

– adapted from The Fat Flush Cookbook

1lb asparagus spears
2 tsp fresh ginger, grated
2 garlic cloves, minced
2 tsp fresh cilantro (the original recipe calls for parsley but I like the cilantro better)
1 tbs of olive oil (the original recipe calls for ¼ cup of chicken broth)
2 tsp fresh lemon juice

Toss the asparagus with the garlic, ginger and cilantro in a bowl and let stand for at least 20 min. Heat the olive oil in skillet over medium heat. Add the asparagus and herbs to the pan and sauté until the spears are crisp tender. Remove from heat and drizzle lemon juice.
Note: if you choose to sauté in chicken or veggie broth, drizzle a tbs of flax oil after cooking along with the lemon juice for an extra kick of omega-3s.
 

Neti – or nasal irrigation

Neti is a method for nasal cleansing and I highly recommend this method for those that suffer from allergies, sinus headaches and/or frequent colds. This method consists of rinsing the nasal passages with a warm saline solution. The easiest way to do this is to use a specially shaped cup or pot; however, a bendable cup will also suffice. I prefer to do this rinse in the shower so that if I spill it won’t make a mess but as you practice you maybe comfortable doing it over a sink as well.

The saline solution is made up of warm water and salt. I use about 1/8 tsp in a cup of water. I would recommend tasting it to make sure it is not too salty as that will burn. It should be as salty as a teardrop. In addition the water temperature should be body temperature, not to hot or cold.

Insert the spout of the neti pot into one nostril and tilt the head in the opposite direction and slightly toward the ceiling. Allow the water to flow through the nasal passage and flow out of the other nostril. Do the same to the other side. Now you do not want it to flow down into the throat nor into the sinus cavities. The sinuses will be cleared due to the gravity and a venturi affect that helps drain the sinuses via a vacuum pressure from the water flow. In addition, the water will flush the mucous membranes and the cilia that line the nasal passages.

After both nostrils have been rinsed you may want to bend over and hang your head down to allow for any residual water to drain, about 10-20 seconds. I will also blow my nose to help dry out the passages.

I try and do this daily and especially if I am getting sinus headaches or feeling a little under the weather.

I found a great website that has even more detailed instructions and advanced techniques on the practice of neti.

www.jalanetipot.com