LIFE IN BALANCE

{ SHIFT+CONTROL{ LIFE IN BALANCE }} YOGA THERAPY EXERCISES FOR BUSY MOMS

Is there such a thing as a not-busy mom? I’m yet to meet one, so if you’re always relaxed with a wide open schedule and nothing to worry about, please call me. I’d love to hear your secrets!

Whether you stay at home, work, breastfeed, pack lunches, live 50 miles from your adult children – most moms are always on call. I’m in my thirties and I still have my own mother on call – God bless her. The world asks mothers to give a lot. Time boundaries can get blurry, and if you find yourself thinking about five things at once, odds are you are tired.

Yoga therapy is all about practicing presence to bring more energy and ease to your life. I designed the list of the following yoga therapy exercises below so they can be done on their own or strung together into a longer practice when you have more time. Try to just focus on the task at hand. Even if you take just five minutes to try one of below, that time to yourself can provide mental and emotional clarity. Speaking of energy, this sequence roughly touches on the body’s seven chakras (energy centers).

Of course, get cleared from your doctor before you add anything into your health and wellness routine. The below is designed to be a little bit uncomfortable but it should not be painful. If you’re in pain, stop! If you get frustrated or feel like you can’ stick to this, remember we’re all practicing. The more you make time for self-care a part of your routine the more routinely it happens. Understandably, you might

BY KAITLYN VITTOZZI

need to schedule these around your kids’ schedule, but you’re worth scheduling!

1. CALF RAISES: Get some blood moving, to help you get grounded - even if you don’t have time to sit down. Slowly lift onto the balls of your feet on your inhalation, and on an exhalation let your heels lower down to the floor. Squeeze the muscles around your ankles, calves and hips. At first it might be hard to hold yourself up for more than a second but start to lengthen these out.

2. FORWARD FOLD: Stand with your feet flat on the ground. Put a micro-bend in your knees and reach down to the floor. If your hands don’t touch the floor you can let your hands rest on a chair, books, or whatever kids toys might be on the floor. Engage your abdominals, let your neck relax. Be sure to breathe while you are upside down.

3. SEATED TWIST: Mindfully make your way down to the floor – notice if the tendency is just to flop down. Take a moment and observe how your body finds the ground. If sitting on the floor makes your chest cave in, sit up on a pillow or a few blankets so you can sit up with a long, tall spine. Bend your right knee and let the sole of your right foot rest flat on the floor. Bring the right foot to the outside of the left thigh, still flat on the floor. If it feels ok, bend your left knee so your left foot rests by your right hip – but that’s optional. Inhale sit up tall and hug your abdominals, and on the exhale twist to the right, hugging your right leg in as close to your abdomen as you can. Option to bring the left elbow outside of the right leg. Breathe and notice what it’s like to be here. Hold for 10 breaths (or longer) and then pause for a few breaths before switching sides.

4. CHEST STRETCH: If you’re breastfeeding, holding little ones, or spending a lot of time on phones or laptops – this one is for you. Lie flat on your back with your arms in a goal post shape, feet flat on the floor. If this is already an intense stretch, you’re welcome to stay here. If you want to explore a little bit more, wiggle your hips to the right side and lift your feet up – bringing them and your knees all the way to the left until they rest on the ground. If your right arms lifts, let it lift or support it with a pillow or blanket underneath. Feel what feels open or closed here. Hold for 20 breaths (or longer) and then pause for a few breaths before switching sides.

5. LION’S BREATH: Feel like your words are bound up or escaping you? Explore the throat chakra. Sit, stand, or kneel comfortably. Inhale fully through the nose and on the exhale sigh it out the mouth and stick your tongue out at the same time. Try at least 10 rounds. Notice the impact after. You might realize you’ve been deprived of your own silliness! If this feels ridiculous, do it more.

6. MEDITATION: Sit or lie down without external distraction. If you can ask someone to watch the kids for five, great. Focus on your inhalation and exhalation. Your mind might wander, acknowledge what you’re thinking about and come back to your breath

“Yoga therapy is all about practicing presence to bring more energy and ease to your life.”

in and your breath out. Start with one minute, add on 30 seconds a day.

7. SAVASANA: Motherhood is so often filled with sleep deprivation – and even with the best exercise routines, doctors, life just seems harder when you’re exhausted. Lie flat on the floor if you can, but lounging in bed, a chair or some yoga props is great too. Simply let yourself rest for a few minutes. Nothing to do, nowhere to be. If you’re on a schedule and you need to set an alarm, no problem. This is all about taking a few minutes to do nothing. As you come out of rest, notice what you notice about yourself and your relationship to rest. therapeutic yoga classes at ROC & Soul in Webster at 7:15 PM (after the kids are in bed!). All levels are welcome for yoga, meditation and rest. Email Kaitlyn to register Kaitlyn@tozziyoga.com or call (585) 200-7209 with questions.

ESSENTIAL OILS BASICS

BY CINDY DECAROLIS

The History of Essential Oils Why I choose doTerra Essential Oils

compatible and beneficial to humans.

Essential oils have been used for thousands of years. One of the earliest noted uses was as perfume. Clay tablets, dating back to 4,000 – 3,000 BC, have been found with perfume recipes used by the Sumerians. In other ancient civilizations, essential oils were used in religious ceremonies, marriage ceremonies, cosmetics, funerals, and healing. In 1937, French Chemist René-Maurice Gattefossé published Aromathérapie, a book about the therapeutic benefits of essential oils.

What are essential oils?

I choose doTerra because they are the best essential oils on the market today. With no accepted standards for essential oils, doTerra created Certified Pure Tested Grade® (CPTG®.) The CPTG® process includes rigorous testing of each batch of oils – more than fifty tests. Many of the tests are conducted by third parties. doTerra’s promise is to provide 100 percent purity and potency.

doTerra sources essential oils from around the world. Their co-impact sourcing initiatives guarantee that growers are paid fairly and their When used appropriately, essential oils are natural and safe. They address the root causes of health issues, assisting the body in healing itself. In addition, essential oils are affordable. At just pennies per dose using essential oils can help you to save money.

How do you use essential oils?

When using essential oils, a small amount goes a long way. Begin with one or two drops and repeat several times throughout the day. There are three ways to use essential oils: aromatically, topically, and internally.

Essential oils are aromatic, volatile compounds found in plants. Essential oils can come from the leaves, flowers, bark, stem, roots, resins, or seeds of plants. Citrus oils come from the rind or peel of the fruit. In nature, the role of essential oils is to protect the plants from predators or other threats, as well as attracting pollinators. Essential oils are comprised of chemical constituents. The unique combination of chemical constituents in an oil is what gives the oil its distinctive properties.

Citrus oils are extracted by cold pressing. Other essential oils are extracted by steam-distillation. Skillful extraction yields pure and potent essential oils. Extracting oils using chemical processes or solvents results in lower quality oils – these oils will not have the benefits of pure essential oils. Healing Hands Foundation funds projects, such as clinics and schools, in developing countries where oils are sourced.

How do essential oils work?

Essential oils work for two reasons. The first is that the molecules of the active compounds in essential oils are extremely small, allowing them to absorb easily into the skin, permeate the cell membrane, and in the case of certain oils, cross the blood-brain barrier. The second is that human beings, like plants, are carbon-based, making essential oils Using essential oils aromatically can be powerful because the sense of smell is our strongest sense. Our sense of smell is connected to the amygdala, the area of the brain responsible for emotions and long-term memory. Diffusing essential oils can calm or lift the mood, open our airways, and freshen the air.

Used topically, essential oils provide a more localized benefit at the point of application. Methods of topical use include direct application, massage, reflexology, and adding a few drops to a bath. For best results dilute with a carrier oil, such as fractionated coconut oil or jojoba oil.

Some essential oils, such as citrus and herbal oils, can be taken internally. Keep in mind that when using essential oils internally it is critical that they

“When used appropriately, essential oils are natural and safe. They address the root causes of health issues, assisting the body in healing itself. ”

are 100 percent pure. Oils can be taken in a cup of tea or milk, used in cooking to substitute for herbs and flavors, or put into a veggie cap with a drop of olive oil for dilution.

Getting started with essential oils

Keep it simple. There is so much to learn it can become overwhelming. A fantastic way to begin is with a diffuser for aromatic use. Choose several oils that you enjoy and diffuse them in your home. Then as you learn more you can add different oils and explore other ways to use them.

I would love to help you get started with doTerra! I am offering up to six months of free health coaching and essential oil education when you enroll with me as a doTerra wholesale customer. To schedule a consultation email cindydecarolis62@gmail.com. to help you to live life healthier. Follow us on Facebook @blissfullbalanceroc and Instagram @blissfull_balance. Namaste.

*The statements in this article have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.