13 minute read
EXERCISE
MASTER THE ART OF
YOGA BREATHING
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By J. L. Thompson
MANY PEOPLE THINK OF YOGA AS A SERIES OF POSES AND MOVEMENTS THAT YOU HAVE TO GET JUST RIGHT. WHILE THE POSES AND MOVEMENTS ARE INTEGRAL TO THE PRACTICE OF YOGA, THIS VIEW MISSES THE IMPORTANCE OF PROPER YOGA BREATHING. PROPER PRACTICE OF THE POSES AND MOVEMENTS IS ONLY POSSIBLE WHEN YOU BREATHE THE RIGHT WAY.
Breathing to Relax
One of the main goals in yoga is achieving a deep state of calm and relaxation. Breathing in yoga tends to be deep and slow, because slow, deep breathing tends to have a calming, relaxing effect on both the body and the mind. That is why people who are too excited or upset are told to take long, deep breaths. In yoga, your exhalations should be a little longer than your inhalations. Also, after you breathe out, you should pause for a moment before you breath in again.
The Diaphragm
When most people breathe, they expand and compress their chests to work their lungs. This is the natural method of breathing that most people learn when they are young and it is fine for most purposes. However, in yoga you are supposed to fully empty and fill your lungs; to do that, you need to learn to breathe from your diaphragm. The diaphragm is an internal wall of muscle lying underneath your lungs. If you breath in by pushing your stomach out and breath out by pushing your stomach flat, you are pulling the diaphragm down and back up again, causing your lungs to fully empty and fill with each breath. Many singers and martial artists breathe this way, to get the most out of each breath.
Relax
In order to get the most out of each breath, your body should be as relaxed as possible. Consciously try to relax your shoulders, your chest, your neck and your head muscles. If you don't know how to consciously relax a muscle, you can clench it for a moment then let it go completely. Visualize
With every breath you take, visualize the oxygen from the air spreading out from your lungs into every part of your body. This kind of visualization encourages the development of the right kind of awareness of your body for yoga. Don't Fight the Breath
Although you are supposed to aim for a certain kind of breathing in yoga, it is even more important that your breathing is unforced and natural. If your breath wants to change, don't try to force it into the pattern you want, just let it change. Then try to guide it slowly and gently back into the desired pattern. You will find that your yoga sessions go more smoothly and produce better results when you master the art of yoga breathing. It helps to practice the breathing method even outside of the yoga studio, separately from the poses and movements. When you get enough experience, the right kind of breathing will come naturally to you in your yoga practice.
Vanessa Joy Walker is more thoughtful and caring when she delivers a warning similar to that famed Bette Davis movie line. When the author, adversity coach and life strategist tells her loved ones that “I’m not okay today,” she’s is preparing them for an off-kilter day while reaching out for understanding and support. It’s one of the ways she’s learned to manage lifelong anxiety and depression without destroying those around her.
Taking control of life’s roadblocks, detours and the unexpected doesn’t come easy for Walker. With a strong spiritual foundation, self-reflection and significant life experiences, however, she’s cleared the way for hope and joy. Her innovative method of learning from crisis is now a nurtured talent that she graciously and professionally shares with individuals and industries throughout the world. “Life can be incredibly difficult, but it is the difficult things that strengthen us,” said 46-year-old Walker from her North Carolina home.
“The training process for a marathon, for example, is hard,” she continued. “Yet on the day of the race you are prepared for the course and can enjoy that great feeling of crossing the finish line.”
Walker’s energetic, joyful outlook contradicts her life’s history filled with crisis after crisis in addition to her battle with anxiety and depression. Abandoned shortly after birth, the two-time cancer survivor has also encountered infertility, a husband’s betrayal, early menopause and more.
Imagine, your ovaries and fallopian tubes are removed at the age of 35. You accept that you can’t have children but celebrate the pregnancy of the “perfect” surrogate. Then grieve when miscarriage news arrives.
Imagine, the God-loving husband who complements your spiritual believes and faith suddenly decides that Christianity is not for him any longer.
Imagine, preparing yourself to meet the woman who abandoned you at birth after years of wondering only to learn she has died shortly after reaching out to you?
Now imagine that you have not only survived one life-altering catastrophe after another but are now thriving. Hard to imagine, isn’t it? That’s only a glimpse into Walker’s precarious past.
“I needed those experiences,” emphasized Walker, demonstrating clear strength and conviction in her statement. “When I look back on those years, I was actually growing my career and initiating a purpose to inspire others to achieve a life of authentic joy. I needed all those moments when I was teetering on the edge of depression, grief or confronting another crisis to shape myself and define a career that reflects life’s torn edges that each of us experience in different ways. I’ve learned to see a connection between joy and sorrow and use that connection as a bridge to hope. Seeking out the dark parts of life can help you find the light.”
“Whenever you go through disaster, it changes your emotional DNA. If you can pivot and change your dreams or the way you see the world, you can embrace the new,” she said. “Life is a journey of experiences in response to curiosity,” she says. “In my writings and speaking engagements I encourage and guide others to take the road less traveled to discover life’s surprises.”
Think about it Walker advises. “The things we are most proud of are those things that were the hardest to achieve–like completing a marathon,” she smiled.
The daughter of a pastor who spoke in sermonettes whether in church or at the kitchen table, Walker credits him for the gift of storytelling, her strong faith and hope. Her mother provides her daily inspiration for learning and growing with every experience. “My mom learns something new every day and shares her knowledge with me.”
Despite a crisis tally that most would consider unfair, Walker displays a sense of humor. Yes, she’s learned to transition from grief to hope and joy, but really, how can she be funny, too? You will find that light-hearted side of Walker from the very first page of her recently released book, “Make Room for Joy,” to the touching letter to God on the last page. Designed with pull out inspirational quotes and messages, the book is both an autobiography of trials and sorrows and an explanation of how to transition from despair to joy. A Make It Personal section at the end of each chapter asks a soul-searching question to challenge readers to embrace their lives with joy, faith and hope.
To learn more about Walker visit her website at: vanessajoywalker.com.
WHITE DRESSES Flaunt your femininity with a romantic, flowy white sundress this season. You'll be looking angelic and feeling beautiful. Choose a plain style or one adorned with ribbons and lace. BUCKET HATS Look cute while you battle a bad hair day this summer with a bucket hat. Choose one in a cool pastel color or get several to match all your casual outfits. KNOTS Instead of buckles and bows, the current trend in keeping fabric together is through knots. Knots can be functional or decorative and are found on jackets, pants and even tops.
FASHION TRENDS FOR YOUR SUMMER WARDROBE
WARMER WEATHER MEANS SHOPPING FOR FASHIONS THAT WILL KEEP YOU ON-TREND THROUGHOUT THE SEASON. WHETHER YOU PREFER AN UNDERSTATED LOOK OR LIKE TO MAKE BOLD WARDROBE CHOICES, YOU SHOULD BE ABLE TO ADOPT A FEW TRENDS THAT ARE A PERFECT ADDITION TO YOUR CLOSET.
By Jennifer Dean
LACE Femininity is a buzzword this summer, and lace is a beautifully traditional detail to include in your wardrobe. A little bit of lace on a skirt or the bodice of a blouse goes a long way. BOLD COLLARS If you know about disco style, you might picture huge pointed collared shirts underneath leisure suits. The suits aren't back, but the collars are getting bigger and bolder. VICTORIAN PUFFED SLEEVES This summer you'll see huge sleeves gathered purposefully in a way that mimics the turn of the last century. BERMUDA LENGTH SHORTS You'll find Bermuda length shorts in denim and other casual fabrics, but you'll see them made with upscale materials as well. Wear them with a t-shirt and sneakers or with heels. NEON Neon colors like hot pink, electric orange and lime green are everywhere in all kinds of pieces. TROPICAL PRINTS Big, bold, tropical styles are the hottest patterns of the season. Wear a tropical floral print on a dress, a top, a jumpsuit or pants. STRAPPY SHOES Strappy shoes remain popular this season. To take this trend to the next level, wrap the straps over your pants where they can be seen. SHEER LAYER Sheer fabric provides a cool and comfortable vibe. Wear a strapless top with an oversized, sheer top. Sheer fabric with an iridescent glow is an especially popular option for Summer shorts. SHORT SUITS Shorts are finally becoming acceptable in the workplace. A shorts suit consists of long shorts and a matching jacket. SQUARE TOED SHOES Square is the shape of footwear this summer, especially in sandals. Whether open or closed-toe, you'll find all kinds of styles squared off in the front.
Summer is the perfect time to strut your style with a newly updated wardrobe. Start with one of these fashion trends, and you'll be turning heads.
LEARN MORE LEARN MORE ABOUT MEDICARE ADVANTAGE PLANS LEARN MORE ABOUT MEDICARE ADVANTAGE PLANS LEARN MORE ABOUT MEDICARE ADVANTAGE PLANS ABOUT MEDICARE ADVANTAGE PLANS LEARN MORE ABOUT MEDICARE ADVANTAGE PLANS LEARN MORE ABOUT MEDICARE ADVANTAGE PLANS
Annual Enrollment is Annual Enrollment is Annual Enrollment is Annual Enrollment is Annual Enrollment is October 15 - December 7.October 15 - December 7.Annual Enrollment is October 15 - December 7.October 15 - December 7. October 15 - December 7. Cigna Medicare Advantage plans offer all the coverage of Cigna Medicare Advantage plans offer all the coverage of October 15 - December 7.Cigna Medicare Advantage plans offer all the coverage of Cigna Medicare Advantage plans offer all the coverage of Original Medicare plus added benefits - at no added cost to you.Original Medicare plus added benefits - at no added cost to you. Original Medicare plus added benefits - at no added cost to you.Original Medicare plus added benefits - at no added cost to you. Cigna Medicare Advantage plans offer all the coverage of Talk to a licensed Benefit Advisor. Original Medicare plus added benefits - at no added cost to you.C drofdarB eilla
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Talk to a licensed Benefit Advisor. C drofdarB eilla Cigna Medicare Advantage plans offer all the coverage of Talk to a licensed Benefit Advisor. C drofdarB eilla Talk to a licensed Benefit Advisor. C drofdarB eilla 4 0717-373-07 Original Medicare plus added benefits - at no added cost to you. 4 0717-373-074 0717-373-07
EAT FRESH CHERRIES
By Christian Dischler
Cherries are the delicious, low-calorie and nutrient dense snack we deserve this year, and every year. Their health benefits more than make up for their diminutive size, and their flavor can be a complex journey through the world of sweet and tart—the two categories this stone fruit is known by.
Sweet cherries, such as Bing or Rainier, are known for their heartshape and boast a juicy flavor that’s versatile. Perfect for a sweet snack on the go. Tart cherries, like Montmorency, are firm fleshed and tangy, making them great for withstanding higher temperatures when cooked in pies, cobblers and preserves. Whichever cherry you prefer, they’re all loaded with health benefits and help de-toxify your liver and fight life-threatening diseases.
Ensuring a healthy liver is an important focus in the modern age. Environmental toxins have increased, and an influx of processed foods has put an excess amount of stress on our liver–the organ responsible for keeping our blood clean. This results in the build-up of unwanted substances around the liver, and a flood of harmful petrochemicals such as microplastics. According to a peer-reviewed study in BMC, a medical journal, “Cherries are one of the richest sources of anthocyanins and antioxidants—and are more effective than vitamin C and four times more potent than vitamin E in antioxidant activity.” These anthocyanins and antioxidants are responsible for keeping our liver clean by helping remove those petrochemicals. They’re also supportive in disease prevention and lowering blood pressure.
“The anthocyanins in cherries have been shown to be associated with the prevention of lifestyle-related diseases such as cancer, cardiovascular disease and neurodegenerative disease,” the BMC study states. “Tart cherry juice can lower blood pressure and improve some aspects of exercise performance.” Additionally, cherries are linked to healthy hemoglobin levels and specifically help target non-Hodgkin’s lymphoma and brain tumors. Women in particular receive help from cherries due to their cleansing effect on the uterus, and reduction of ovarian cysts.
It’s easy to recognize that including this crimson fruit into our diets is beneficial. But of course, everything in moderation is the mantra here. Consuming one hundred cherries in a day won’t make you invincible, so find a healthy balance by using cherries as a snack, in salads, with desserts and in smoothies.
When selecting fresh cherries, it’s best to choose the darkest ones available for optimal nutrients and minerals. This means the tree was rich in minerals when the fruit was ripening. It also ensures that the fruit will have a robust flavor profile. Sweet or tart, fresh or frozen, there is no wrong choice here. But remember, cherries that are preserved in sweet syrups are counter-productive to the health boost they provide. So stick with an all-natural approach and your health will thank you.
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