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Heirloom and Organic Seed Sources in the South

noreply@blogger.com (Leela Robinson) — Mon, 26 Sep 2011 03:02:00 +0000

Sourcing heirloom and organic garden seed is becoming easier for gardeners than ever before. A couple generations ago, gardeners needed to save seed from one crop to the next, but now gardeners can shop online for a wide variety of heirloom and organic seeds.

Heirloom seeds are non-hybrid, open pollinated varieties while organic seeds are those produced with chemical free, all natural growing methods. Read here for more detailed definitions. All organic seeds are untreated, meaning they are not fumigated with fungicides. Gardeners’ reasons for making heirloom and organic seeds a priority include: Personal health, health of the environment, saving seed from one crop to the next, supporting small businesses, unique plant varieties, and connecting with natural heritage.

In the past few decades, synthetic agricultural inputs have become conveniently available, but that doesn’t mean they are healthful for our bodies or the environment. Organic growing practices are like natural medicine: the focus is on prevention by building and maintaining health rather than intervention after damage is done. A balanced way is to focus on building robust health through natural day-to-day methods, while reserving synthetic chemicals for infrequent times when immediate intervention is critical.

Guidelines for Sourcing Heirloom and Organic Seeds

Internet searches revel that heirloom and organic seeds are available at an overwhelming range of price points, quantities, and locations. These guidelines help:

Buy local/regional. Sourcing from local/regional seed producers is the essential parameter that helps decide where to buy. Seed from local/regional producers is more likely to be appropriate for the prevailing climate zone. Supporting local producers circulates dollars closer to home and boosts the local economy. Supporting local also reduces the energy consumed in transport.
Allow time to plan ahead. It takes time to research, inventory your seed, read seed catalogs, comparison shop, and figure out what to buy, but it takes a whole lot less time than saving all your seed yourself.
Buy early. Many heirloom and organic seeds are in limited supply, making sell outs likely. Buying before planting season begins is ideal.
Buy from multiple sources. One-stop-shopping doesn’t work in the seed world. No seed supplier specializes in everything that you want to grow at the price you want to pay. Typically, the the seed suppliers with the best selection and the most information cost more than suppliers with a narrow selection and little information.
Buy quantity. The smallest packet is only a good value if you want to try something new or plan to save seed for future crops. The second smallest packet is a much better value.
Ask around. Local gardeners may have heirloom seed saved to share or trade and an interesting story to tell about it.

Heirloom and Organic Seed Comparison Shopping with Southern Suppliers

I set out to comparison shop for some fall/winter garden staples between three suppliers with the widest selection: Southern Exposure, Vegetable Seed Warehouse, and Sow True Seed. The seeds I compared were lettuce, kale, spinach, chard, carrots, and onions.

It is challenging to come up with conclusive answers as to the best overall value for several reasons. The seed packet sizes are not standardized. Most seed is measured by weight (occasionally by the number of seeds, like 25), but there is quite a bit of conversion work to do because some companies go with ounces as either fractions or decimals, while others use grams. One company might be the best value for the smallest packet, but then another company was a better value if going up a packet size. I’ll email you with my calculations if you think that will help your decision making process.

If Vegetable Seed Warehouse had the garlic and onion that I want, I would order through them because prices are lower overall. Instead, I’ll order through Southern Exposure because they have everything and I get a 5% discount with my member number.

Vegetable Seed Warehouse, Charleston SC, www.seedsforthesouth.com
http://www.vegetableseedwarehouse.com/paypal.html
Vegetable Seed Warehouse (VSW) specializes in heirloom seeds for southern gardens. Large selection of heirloom tomato seeds. VSW uses the same introductory packet size by weight for all their seed, no matter what the seed size. For example, their smallest size is always .06 oz/1.7g while the next size up is always .5 oz (14g). This standardization results in some seeds being a great value while others are overpriced. VSW has lower prices on many items than the other producers, but they also have a low tech website with very little information and no pictures. The seed packets are recloseable plastic bags without planting info. Free sample seed pack with order. Reasonable shipping charges $3.50.

Southern Exposure Seed Exchange, Mineral, Virginia, http://www.southernexposure.com/
Southern Exposure Seed Exchange (SESE) has an extensive selection of heirloom and organic seeds, emphasizing vegetables, flowers, and herbs that grow well in the Mid-Atlantic region. Full line of onion sets, seed garlic, and seed potatoes. They produce their own seed and also contract out to organic farmers. Southern Exposure’s packet sizes tend to run larger than the other two companies compared, which explains in part their higher prices. They also provide a lot of information on their website and in their printed catalog. The website has lots of pictures, guides and how to’s. Paper seed packets with standard planting info (not customized for each type of seed). Seasonal email newsletter with planting guides. Shipping charges starting at $3.50 and up based on purchase price. Additional $2 charge for shipping a heavier item like garlic. SESE offers a 5% discount at online checkout with your member number. Get a member number by ordering a catalog. Someday I’ll attend the Heritage Harvest Festival at Monticello that SESE sponsors each September.

Sow True Seed, Asheville NC, http://sowtrueseed.com/
Sow True Seed (STS) produces their own certified organic seed and sources seed that does well in the southern Appalachian Mountains and Piedmont foothills. Wide selection of herb, vegetable, and flower seed. Some pictures. Has a number of helpful guides, how to pages, and an email newsletter. Of the three companies compared, STS has the highest prices with the smallest seed packets. Shipping charges starting at $3.95 and up based on purchase price. Additional $2 charge for heavy items like garlic.

New Hope Seed Company, Bon Aqua TN, http://www.newhopeseed.com/
New Hope sells open-pollinated & heirloom seed that they produce themselves. The seeds produced include: beans, corn, eggplant, melon, okra, pepper, tomato, squash, sweet potato starts, tobacco starts. Selection is narrow and quantities may be limited, but they score high on quality and close to home. Sweet potato and tobacco plants ship free. Seed shipping starts at $5.45 for up to $30.

Marianna’s Heirloom Seeds, Dickson TN, http://www.mariseeds.com/
Marianna’s specializes in a vast selection of heirloom tomato seeds grown herself. An excellent selection of pepper and eggplant seeds as well. Seeds are untreated and grown organically, though not certified. Seed packets contain between 25-40 seeds. Each packet costs about $2.95. Shipping is $4.95.

South Carolina Crop Improvement Assoc., Foundation Seed Program at Clemson University, http://virtual.clemson.edu/groups/seed/heirloom.htm
South Carolina Foundation Seed Association
Produces a limited selection of heirloom seeds, mostly beans and peas, and some corn and okra. Packet of 25 seeds costs about $2.00. Shipping charges $2.50 for the first packet and $.50 for each additional packet.

Reimer Seeds, Mt Holly NC, http://www.reimerseeds.com/
Reimer sells all non-GMO vegetable, flower and herb seeds. They note in their online catalog which seeds have been treated. Heirloom and organic seed is a portion of their business. They do not have seed categorized by heirloom or organic and no way to search for just those seeds (you have to visit each seed individually to learn its origin). If they make their seed database searchable by organic and heirloom and untreated, then I’ll be interested.

Park Seed Company, Greenwood SC, http://parkseed.com/default.aspx
Park Seed is a large, diversified producer selling all kinds of seeds and garden needs. They have a limited selection of organic seed, which comprises a small part of their business.

I’ll happily add to this list as I learn of other heirloom and organic seed suppliers in the south.

Thank you for sharing your knowledge and your seeds.

To forget how to dig the earth and to tend the soil is to forget ourselves. --Mahatma Gandhi

Seed Vocabulary for Gardeners: Heirloom, Organic, Hybrid and GMO

noreply@blogger.com (Leela Robinson) — Fri, 16 Sep 2011 02:11:00 +0000

Commercially available garden seed ranges from old fashioned heirlooms to patented GMOs. In years past, garden seed beyond what had been saved from last year’s garden was limited to hybrid selections at the hardware store. Now commercial seed selection is vast and varied thanks to the internet. Choosing seeds that meet your needs is a function of information intersecting with values.

From before any of us can remember, circa early 1900s, all garden seed was heirloom and organic. Saving seed and amending soil with compost and manure were standard survival practices. Commercial seed and synthetic chemical inputs were unavailable or cost-prohibitive. A few decades ago, hybrid seeds came to market along with affordable chemical inputs. In recent years, big money went into creating patented genetically engineered seed that now dominates commodity crop production. From the beginning of commercial seed production until now, conventional hybrid seed remains most widely available. However, resurgence of interest in organic and heirloom seeds is making them easier to find online and in stores, as well as preserving biodiversity.

Hybrid or Heirloom Seeds

The big difference in garden seeds is whether they are categorized as hybrid or heirloom. Hybridization is a form of cross breeding that occurs in nature. However, commercial hybrid seed is the result of deliberate cross breeding in controlled environments, like labs.

Commercial hybrid seeds have been developed to enhance one or more desirable traits, including high yield, large size, long shelf life, seed and thorn free, disease resistance, and uniform size and appearance. Plant breeders create hybrid seeds by artificially crossing two or more varieties of a certain plant. The resulting plant is a first generation F1 hybrid. The seed that results from an F1 plant is second generation F2. The problem with F2 seed is that it doesn’t come true. It is either sterile or reverts to the characteristics of the grandparent plants, rather than maintaining the desired parent characteristics. For example, seedless watermelons are a hybrid plant. Planting the few seeds found in a seedless watermelon will not result in the same fruit.

Because seed saving is not a viable option with hybrid plants, farmers and gardeners must purchase new seed for each crop. Or choose to plant non-hybrid, open pollinated varieties from which seeds can be saved.

Heirloom seeds are traditional varieties which have been grown and selected for their desirable traits by generations of seed saving farmers and gardeners. Heirloom seeds usually provide superior flavor over hybrids, which often have developed characteristics like shelf life at the expense of taste. Heirloom seeds are open pollinated, which means that the pollination occurred either by cross-pollination or self-pollination (without human aid or intervention). Heirloom seeds often result in plants that are true to type, meaning you can save the seed and expect the same plant to grow in a future crop. Not all heirloom seeds will produce the same parent plant though, for example, apple seeds produce plants that bear little resemblance to their parents.

Certified Organic and Certified Naturally Grown Seeds

After deciding between hybrid and heirloom, the next question is whether to buy organic or conventional. Both heirloom and hybrid seeds can be organically or conventionally grown.

Organic seed is sourced from plants that were grown according to organic standards. While conventional farming relies on synthetic fertilizers and pesticides, organic farming avoids the use of synthetic chemicals which may be toxic and persistent. Organic foods are minimally processed without artificial ingredients, preservatives, or irradiation. Organic producers are required to use organic seeds when commercially available.

Certified Organic farmers uphold USDA standards for organic farming practices and document the process through recordkeeping, inspections, periodic testing, and third party verification. Federal legislation restricts the use of the term "organic" to Certified Organic producers (excepting growers selling under $5,000 a year, who must still comply and submit to a records audit if requested, but do not have to formally apply).

Some farmers grow organically but do not participate in the Certified Organic program. If annual sales top $5,000, these farmers are not allowed to label their produce as organic. The Certified Naturally Grown (CNG) program offers these farmers an alternative to the Certified Organic program. Certified Naturally Grown farmers grow organically and follow the USDA standards of the National Organic Program, but overall fees as well as the record keeping and inspection process is scaled down.

Genetically Modified Organism (GMO) Seeds

Genetically modified seeds are the result of genetic engineering in labs. These patented seeds are created from genes of different plant species that could not cross breed naturally, like wheat genes injected into soybeans. Animal cells can also be introduced to plant cells. GMO seeds are not allowed for use in organic production.

Treated and Untreated Seeds

Conventional seed producers commonly grow with treated seed and treat the seed they produce for sale with synthetic fungicides and/or insecticides. Untreated seeds have not been exposed to these chemicals. Seed suppliers will indicate if their seed is untreated. If a seed supplier does not indicate untreated, then it most likely is treated. Organic farmers do not use treated seed.

Seed Sources and Resources

The nonprofit organization Seed Savers Exchange (SSE) is out in front of the heirloom seed movement. www.seedsavers.org. SSE is the largest nongovernmental seed bank in the United States.
The Heirloom Gardener’s Vegetable Assistant http://www.halcyon.com/tmend/heirloom.htm is a descriptive, non-commercial website about heirlooms.
Two lists of companies selling certified organic seed: http://www.seedalliance.org/index.php?page=Seed_Companies_Selling_Organic_Seed and
https://attra.ncat.org/attra-pub/organic_seed/
The www.naturallygrown.org website is set up for regional searches, but does not offer the capacity to search by product, so it is not possible to search for seed producers on the website.
One of the best known CNG seed producers is Victory Seeds www.victoryseeds.com out of Oregon.
One of the best known Certified Organic seed producers is Seeds of Change www.seedsofchange.com, now based in southern California.
The Fork and Bottle blog is a helpful post on sourcing heirloom, organic seed nationwide: http://www.forkandbottle.com/garden/seeds/seedsource.htm
The seed search database at Mother Earth News offers a fast way to track down specific varieties: http://www.motherearthnews.com/Find-Seeds-Plants.aspx#ixzz1CMT4WjZm

Happy seed hunting and gathering!

Recipe: Garden Vegetable Soup

noreply@blogger.com (Leela Robinson) — Fri, 05 Aug 2011 00:53:00 +0000

A mixed vegetable soup is an easy way to combine a variety of vegetables for delicious, abundant results. The broth is a palate pleasing tomato base. Make a big batch and freeze your leftovers in dinner size portions for quick meals. Serve topped with grated parmesan cheese and chopped green onions and some kind of warm bread on the side: crackers/rolls/biscuits/cornbread/grilled cheese sandwiches. Get everything out that you need in advance - ingredients and equipment, and prep the veggies before you start cooking to avoid forgetting something or overcooking something.

Equipment: Big, deep soup pot; rubber spatula or wooden cooking spoon; cutting board and big, sharp kitchen knife; ladle; Optional: food processor or friend to chop veggies

Ingredients:

Fresh or frozen vegetables, chopped: Use a variety of colors and textures. Thaw frozen veggies in fridge overnight or on counter for a couple hours. Chop each veggie in same sized pieces for even cooking. Think bite sized - too big and cooking takes too long; too small and the pieces disintegrate.
- Onions: 2 medium, chopped ½ inch pieces
- Garlic: 6+ cloves, minced
- Potatoes: several white or sweet, peeled and chopped 3/4 inch cubes
- Greens: kale, spinach or chard: 1.5 inch pieces, cut or torn,
- Choose at least three: carrots (¼ inch coins), broccoli (3/4 inch), bell or banana peppers (1/2 inch), green beans (1 inch), green peas, okra (1/2 inch coins), corn, tomatoes (1 inch)
- Optional: minced hot peppers - jalapeno (2) or cayenne (1)
Chopped/diced tomatoes: 2 large cans (28 oz ea) or a couple pounds of fresh chopped tomatoes
Tomato juice: 1 large can
Vegetable broth: 4 - 8 cups liquid or reconstituted powder
Herbs: Variety of fresh (up to 1 cup minced) or dried herbs (1 tablespoon or more), like basil, oregano, thyme
Salt: 1 teaspoon or more
Black pepper: ½ teaspoon or more
Sugar: ½ teaspoon
Hot pepper: Add spicy pepper sauce or powder if not using fresh spicy peppers (jalapeno, cayenne)
Olive oil: two tablespoons
Optional Mix-ins
- Cooked beans: kidney, white (navy or cannellini), chickpeas, black, black eyed peas
- Cooked grain: barley, brown rice
- Cooked meat: hamburger, shredded/chopped chicken
- Cooked pasta: elbow noodles, farfalle bows. stir in at last minute (do not overcook or it will fall apart in soup)
Optional toppings: Lemon juice; grated parmesan cheese or other; chopped green onions

Directions:

Chop all the veggies.
Heat soup pot over medium-high heat with olive oil. Saute onions til soft. Reduce heat to medium. Add garlic and hot peppers and saute for a minute. Add potatoes, carrots, and salt. Pour in broth to cover veggies. Bring to fast simmer/slow boil.
When potatoes and carrots are halfway cooked, add chopped tomatoes and sauce. Return to slow boil. Keep adding veggies, one kind at a time, returning the pot to a slow boil between additions, ending with soft veggies (like peppers, corn and spinach) that cook quickly.
Add additional broth or water to keep veggies covered.
In the last half hour of cooking, mix in herbs and add optional ingredients like pre-cooked beans, grain, meat.
In the last 10 minutes, stir in black pepper, sugar, hot pepper powder (if not using fresh hot peppers), and optional cooked pasta.
Taste test and adjust seasonings.
Ladle into bowls. Sprinkle with a teaspoon of fresh lemon juice to brighten the flavor. Top with grated cheese and chopped green onions. Serve with crackers or warm bread.

Enjoy each breath and every bite!

Yoga Sequence: Legs Up the Wall

noreply@blogger.com (Leela Robinson) — Wed, 03 Aug 2011 18:33:00 +0000

Legs up the Wall is a restorative yoga pose that most everyone can practice and benefit from. This pose, named Viparita Karani (vip-par-ee-tah car-AHN-ee) in Sanskrit, is a supported inversion in which the legs rest vertically on the wall and the pelvis and torso are supported on the floor. Another name for this asana is Waterfall pose, which describes the refreshing and rejuvenating experience of relaxing in this posture.

Many yoga teachers and practitioners consider inversions to be the most beneficial of all yoga postures. Inversions are "upside down" yoga poses in which traditionally the feet are higher than the heart (Headstand or Shoulderstand). Working with the power of gravity, inversions offer a variety of physiological benefits including veinous blood return to the heart and passive lymphatic drainage. Inversion practitioners report a number of benefits including: better sleep, improved digestion, better focus, and shifted perspective.

Legs up the Wall is a unique inversion because it is fully supported by the wall and floor, rather than self supported. People choose to practice Viparita Karani for a number of reasons:

When feeling depleted or stressed or in need of a break, it is an efficient posture to rest and rejuvenate the body and mind.
It is a gentle inversion that relieves fatigue, tension and swelling in the legs and feet.
It can be practiced as a gentle back bend that relieves tension and aches in the low back and pelvis.
It prepares the body for stronger inversions.
It serves as a starting point for other supported wall postures, including hip openers and shoulder stand.
It can be practiced as an alternative to Savasana – corpse pose.

People new to inversions may find that they feel comfortable with 5 or 10 minutes of practice before needing to transition. With regular practice, the length of time comfortably inverted will increase to 20 minutes or more.

Props Needed

Yoga mat
Clean floor and clear wall space for 6 feet or so
Eye cover: eye pillow/bag, wash cloth, handkerchief
Timer: set a timer if you are on a schedule
Warmth: optional blanket, warm clothing, socks, etc.
Optional: bolster or folded blankets to elevate pelvis
Optional: strap to keep legs together if they tend to travel

Legs up the Wall Sequence

The sequence that follows is inspired by Legs up the Wall pose, then flows into a well rounded series of wall postures, including a hip opener, spinal twist, and supported shoulderstand.

Viparita Karani Legs up the wall
Figure 4 hip opener
Apanasana knees to chest
Bent knee spinal twist
Upavishta Konasana wide angle legs
Malasana Wide squat
Baddha Konasana Bound angle
Optional: Sarvangasana Supported shoulderstand
Optional: Halasana Plow
Side lying transition to seated

Let your inner teacher be the guide and modify this sequence to meet your needs and time frame. Hold each pose for a minimum of 5 full breaths.

1. Viparita Karani Legs up the wall

Sit sideways next to the wall, with one shoulder touching the wall and legs parallel to the wall. Place your hands behind you, lean back and pivot your sitting bones towards the wall as you swing your legs up the wall and lie on your back. Adjust your distance from the wall so that your sitting bones and the backs of your legs touch the wall. Keep your legs completely vertical so that the bones and joints stack, requiring no muscular energy to maintain the position. If your legs want to slide apart or bend, strap them together near the knees.
If using a bolster, press soles of feet into wall to lift pelvis off floor and use your hands to slide the bolster beneath your sacrum at the back of your pelvis. Adjust the bolster so that it is 2-3 inches from the wall. You want adequate space so that your sitting bones can dip into the groove between the bolster and wall for a gentle backbend.
If not using a bolster, gently arch through your low back to preserve rather than flatten the natural curve, then angle your sitting bones towards the floor.
Make yourself comfortable with the blanket and eye cover. Arrange your arms with hands on abdomen, arms extended to the sides, or arms overhead in goalpost shape.
Relax and breathe. Give your attention to the present moment. Notice the tendency to get hooked by thoughts. Let your mind flow like water and let go.

2. Figure 4 hip opener

Externally rotate one leg and bend the knee to cross your ankle over the opposite thigh just above the knee (figure 4 position). Bend the knee of the supporting leg to draw the heel down the wall til you feel a stretch in the hip of your supported leg. Breathe and relax.
As your hip releases, draw your heel down another inch or two to keep working your edge.
Practice second side.

3. Apanasana knees to chest

Bend both knees towards your chest and either rest your hands on top of knees or wrap arms around legs.

4. Bent knee spinal twist

Open arms out wide to sides in T shape. Shift onto one hip and bring both bent knees up towards the outstretched hand. Inhale and lengthen the spine, exhale and open up across the chest with shoulders parallel to the floor. Look opposite your legs for a full spinal twist.
With each exhalation, deepen the rotation.
Practice both sides.

5. Upavishta Konasana wide angle legs

Extend both legs straight up wall while lying on back. Widen legs apart to a 45 degree angle or more. Angle heels up and toes down. Rest and breathe. Legs will widen further apart as gravity helps adductor and hamstring muscles lengthen.

6. Malasana Wide squat

Draw legs a little closer together (to 45 degrees or so). Bend knees and draw heels towards hips until feet are flat on wall and knees are deeply bent in a wide leg squat. Breathe and relax.

7. Baddha Konasana Bound angle

Keep knees bent, and draw soles of feet together til outer edges of feet and ankles are supported by wall in a butterfly shape. The soles of feet do not need to touch. Relax and breathe.

8. Optional: Sarvangasana Supported shoulderstand

Bring legs together and press soles of feet into wall to lift pelvis off bolster. Remove the bolster. Continue to press feet into wall to bend knees and make shins parallel to floor. Shift pelvis over shoulders. Walk shoulders towards the spine and support the lower to mid back with hands. Firmly press elbows into floor to take pressure off the spine. Press back of head into floor and lift chin away from chest to preserve the natural neck/cervical curve.
Lift one leg straight up while keeping the foot of supporting leg pressed firmly into wall. Bring that foot back to wall and then extend the other leg straight up. If you feel stable, extend both legs straight up. Squeeze legs together and breathe. There should be no pressure on spine whatsoever. All the weight is in the elbows, shoulders and head.

9. Optional: Halasana Plow

Press both feet into wall, knees bent with lower legs parallel to floor. Release hands from back, interlace them and stretch arms on floor straight towards wall. Release one leg overhead and reach for the floor. It is fine not to touch the floor, just stretch in that direction. Bring that leg back to the wall and then reach the second leg overhead towards the floor. If you feel stable, stretch both legs overhead with feet reaching towards the floor for the full plow pose.

10. Side lying transition to seated

Bend both knees and roll onto one side. Support your head with your lower arm. Rest in the sidelying position for a couple breaths. Then use your hands to help you come upright to seated. Bring your head up last.
Enjoy the refreshment of this waterfall sequence. May you cultivate a light heart, a mind like water, and a body in balance.

~ Namaste ~ Bowing to the one light within and all around.

Precautions

Legs up the wall being a supported, mild inversion has few contraindications. Please note that inversions can increase pressure in the head and are avoided or approached with caution by students with conditions such as headache, glaucoma or recent stroke. However, since Legs up the Wall is a mild inversion, even folks suffering from a headache and other conditions can benefit. People with neck injuries need to avoid or modify many inversions, but Legs up the Wall practiced without a bolster is alright since weight is evenly distributed along the spine. There is a traditional precaution that menstruating women need to avoid full inversions, though modern yogini's are choosing for themselves what feels right. However, Legs up the Wall comes highly recommended to practice during menstruation for the symptomatic relief it can bring.

For more information on Viparita Karani, check out these links:

http://www.yogajournal.com/poses/690

http://www.yogajournal.com/basics/1140

http://faern-in-the-works.com/2010/06/04/pose-of-the-month-viparita-karani-legs-up-the-wall-pose/

Aromatherapy Tips for Massage Therapists

noreply@blogger.com (Leela Robinson) — Sun, 17 Jul 2011 23:05:00 +0000

Aromatherapy with essential oils adds benefits to massage for both givers and receivers. Essential oils are found in aromatic plants, and they contain the volatile molecules that contribute fragrance and taste. Essential oils can be inhaled, applied topically to skin and some can even be taken internally. The chemical constituents of essential oils may be sedating, stimulating, antispasmodic, antibacterial, antiviral, antifungal, or otherwise effective.

To support the health and well being of clients and therapists, it is important to use the high quality essential oils. Just as high quality carrier oils provide benefits, so do high quality essential oils. Lower quality essential oils may smell nice at best, but lack the natural chemical composition that makes it useful for aromatherapy. At worst, low quality essential oils may be intolerable to some people.

A mid-range brand is Aura Cacia, which is available in natural food stores and online. An upper end brand is Young Living. I would not purchase essential oils from Bath and Body Works or similar store that carries mostly synthetic fragrances.

Use the highest quality carrier oil you can find (chemical free, additive free, organic, non-petroleum based). I like organic sunflower oil because it is light and is recommended for Ayurvedic massage. Organic extra virgin coconut oil is a little heavier, but wonderful smelling and great for the skin. Find organic sunflower oil at Banyan Botanicals. Find coconut oil at vitacost.com.
Conduct a thorough intake with the receiver that asks about allergies and sensitivities.
Know your contraindications and safety concerns. Naturesgift.com has a helpful page.
Be conservative with essential oils. Some people cannot tolerate any scent.
Essential oils, just like carrier oils, can oxidize and break down over time. To preserve freshness, keep caps on tightly and do not allow bottles to heat up.
When testing aromatherapy scents, use the scent of ground coffee beans to cleanse your olfactory "palate"
The most "essential" essential oils are lavender and peppermint due to their safety, versatility and affordability.
Be careful not to get essential oil on wood or fabric surface as it will likely burn or discolor.
Create a blend starting with just a few drops. You can always add more.
A few essential oils can be applied “neat” or directly to the skin, like lavender, but most need to be diluted.
Add 5-20 drops essential oil to 1 ounce of massage carrier oil.
When using essential oil during massage, apply the oil to your hands and then wave your hands near the client’s nose (when their eyes are closed!) so that they enjoy the scent, then proceed with massage.
Put a couple drops of essential oil, such as eucalyptus, on a cotton ball and place underneath face cradle for the client's sinus benefit.
Use only natural candles (beeswax or soy). drop a few drops of essential oil in the liquid wax of a burning candle.
Use essential oils on the feet to complement to foot reflexology.
Add peppermint essential oil to a hot, moist towel for hot towel foot wraps.
Add 20 drops or so of essential oil to hot stone heating water.
Use a couple drops of tea tree oil on your toothbrush alone or with tooth paste
Use a drop of peppermint oil on your tongue to freshen your breath
Seek out therapeutic grade essential oils that have antibacterial, antiviral and antifungal properties to protect yourself against colds, flu, common illness and skin infections that you may be exposed to during the course of a workday.

As professionals we are responsible for educating ourselves about any tool or technique that we wish to share with clients. Aromatherapy resources are abundant online. Check out www.roberttisserand.com as a starting point. Enjoy!

Recipe: Spicy Peanut Butter Dip and Sauce

noreply@blogger.com (Leela Robinson) — Fri, 15 Jul 2011 02:15:00 +0000

Fresh vegetables from the garden or farmer’s market taste decadent with a spicy peanut butter dressing or dip. This recipe has a spicy-sweet-tangy-salty-creamy flavor profile that satisfies cravings in a healthful way. The recipe is versatile enough for any cook to make it their own.

Consider using organic peanut butter for your personal and environmental health. Organically grown peanuts avoid the problems of aflatoxin and pesticide residue concentration that come with conventionally grown peanuts.

Serving suggestions:

As a dip with sliced raw veggies: cucumbers, bell peppers, broccoli, carrots
As a sauce over steamed veggies, baked tofu, pasta. Top your dish with chopped peanuts and chopped fresh cilantro.

Equipment needed: Food processor

Ingredients:

Peanut butter: 1 cup, smooth or crunchy, salted or unsalted
Silken tofu: 1 aseptic container (12.3 ounces). Note: Tofu adds body and protein, but it can be omitted.
Coconut milk: 1/2 cup. Note: coconut milk adds richness and flavor, but it can be omitted. Freeze your extra coconut milk for later use.
Garlic: two cloves
Hot pepper: 1 cayenne or two jalapenos, or red pepper flakes, or powdered cayenne, or hot sauce
Ginger: 1 teaspoon fresh or 1/2 teaspoon dry
Cilantro: 1/2 cup fresh
Lime juice: 1/4 cup, or substitute rice wine vinegar
Tamari or soy sauce: 1/4 cup
Sweetener: 2 tablespoons granulated sugar or liquid sweetener: agave, maple, honey
Salt: 1 teaspoon or more to taste

Add garlic, hot pepper, ginger, and cilantro to food processor bowl and process til very fine.
Add tofu and process til smooth.
Add coconut milk, lime juice, tamari, sweetener and salt.
Taste and adjust seasonings.
Refrigerate til served. This dressing thickens up in the fridge, but becomes pourable when warmed.

Enjoy!

Yoga Swing Teacher Training

noreply@blogger.com (Leela Robinson) — Thu, 14 Jul 2011 02:32:00 +0000

As more and more people discover the yoga swing, there is increasing demand for yoga swing classes, workshops and private lessons. Given the aerial dimension of the yoga swing, skilled instruction is even more important than with mat based yoga. Based on information gathered from colleagues and internet research, I’ve compiled a list of yoga swing teacher training programs for 2011. Some of this information is not available elsewhere on the web.

In the future, www.bodyworker.org yoga swing teacher training will be added to the list. Curriculum is under development that fully integrates yoga and massage for swing based bodywork for self care and for students and clients. The training will be Yoga Alliance certified. Currently, private yoga swing coaching lessons are available in person and remotely.

Gravotonics.com

Gravotonics, based in Bali, Indonesia, is a long time producer of the yoga swing and now offers a full spectrum of international trainings. The courses will enable you to use and in some cases teach the yoga swing. Their literature states that they’ve been training people for 8 years. One limiting factor of Gravotonics trainings is that they are not Yoga Alliance certified. Kerrie Neal is the operator/owner and I can personally attest to her conscientious professionalism. Reach her at gravotonics@hotmail.com.

“We don't teach tricks or flying or acrobatics or aero this or acro that, we teach CORRECT and SAFE techniques utilizing the swing to enhance your exercise regime.” Kerrie Neal, Gravotonics

Gravotonics Yoga Swing Workshops and Swing Fitness Workshops

The focus of the Yoga Swing workshops is personal use of the yoga swing. Objectives include: support postural alignment in yoga asanas, practice appropriate breathing, build stamina and strength by practicing postures longer and deeper without strain.

The Swing Fitness Workshops offer instruction in strength, cardio, stretching and general fitness exercises for personal use. For example one day is shoulder, leg and chest exercises, the second day is back, arms & abdominals. Also incorporated are additional exercises, poses and inversions that can be carried out in the swing for total mind and body wellness.

Prices: 16 hrs/2 days @ $395 USD, 24 hrs/3 days @ $595 USD

Gravotonics Yoga Swing Teacher Training and Swing Fitness Teacher Training

These courses run for 5 days/40 hours over 6 days. The Yoga Swing Teacher Training course is a comprehensive overview of how to use and instruct the Yoga Swing.

The Swing Fitness Teacher Training course is an overview of how to use and instruct the Swing in strength, cardio, stretching and general fitness exercises.

Teacher training curriculum includes:

Inversions and arm balances
Somatic exercises and warm ups
Full classes and routines – sequencing
Isolation for alignment in standing poses
Inversions and arm balances
Core integration series
Seated, inverted and standing poses
Safety and modifications
Partner work
Language and facilitation
Relaxation
Installation
Setting up a class room for group classes

Price: 40 hrs @ $995 USD

Gravotonics Yoga Swing Retreats and Combo Swing Retreats

Retreats are held in various locations around the world for 7 nights/8 days. The Yoga Swing Retreat is a 40 hour Yoga Swing Teacher Training course which, upon successful completion, will enable you to teach the Yoga Swing.

The Combo Swing Retreat incorporates 3 days Yoga Swing Training (24 hrs) and 2 days (16 hrs) Swing Fitness Training. Participants learn how to use and instruct the Swing for Yoga, Strength, Fitness, Cardio, Therapy & Stretching. un activities and leisure time.

Prices: Vary by location and accommodation, from $1,450 to $2,995 USD.

Gravotonics 2011/2012 workshops, trainings and retreats schedule (current as of July 2011).

July 2011	9th & 10th	Auckland, New Zealand	Yoga Swing Workshop	16 hrs
July	28, 29, 30 & 31	Oslo, Norway	Yoga Swing Training	32 hrs/4 days
August	6th & 7th	Helsinki, Finland	Yoga Swing Workshop	16 hrs
August	13th & 14th	Ghent, Belgium	Yoga Swing Workshop	16 hrs
August	20th & 21st	New York, USA	Swing Fitness Workshop	16 hrs
September	3rd & 4th	Swansea, Sth Wales UK	Yoga Swing Workshop	16 hrs
September	10th & 11th	Raleigh, NC, USA	Yoga Swing Workshop	16 hrs
September	17th to 23rd	Mexico City, Mexico	Yoga Swing Training	40 hrs
October	1st & 2nd	New York, USA	Yoga Swing Workshop	16 hrs
October	4th to 9th	Caracas, Venezuela	Yoga Swing Training	40 hrs
October	15th to 22nd	Bali, Indonesia	Combo Swing Retreat	7 nts/8 days
October	29th & 30th	Bali, Indonesia	Swing Fitness Workshop	16 hrs
November	5th & 6th	Bali, Indonesia	Yoga Swing Workshop	16 hrs
November	19th & 20th	Brisbane, Australia	Swing Fitness Workshop	16 hrs
November	26th & 27th	Brisbane, Australia	Yoga Swing Workshop	16 hrs
December	10th to 17th	Manuel Antonio, Costa Rica, spaholis.com	Yoga Swing Retreat	7 nts/8 days
January 2012	14th to 21st	Taghazout, Morocco	Surf & Yoga Swing Retreat	7 nts/8 days
January	28th, 29th & 30th	Santa Fe, NM, USA	Yoga Swing Workshop	24 hrs/3 days
February	4th & 5th	Bali, Indonesia	Swing Fitness Workshop	16 hrs
February	11th to 18th	Bali, Indonesia	Combo Swing Retreat	7 nts/8 days

Antigravity Aerial Yoga Teacher Training

Christopher Harrison’s Antigravity yoga teacher training has been offered in New York since 2007. This approach uses a soft fabric hammock. Getting certified in this process requires a strong background in teaching and experience/certifications from other modalities, such as yoga, dance, personal training, gymnastics, or aerial arts. Trainees learn basic to intermediate suspension fitness training moves derived from the practices of yoga, fitness, pilates, calisthenics, gymnastics, dance and aerial arts. Using asanas and vinyasas, flips and tricks, agility training as well as strength conditioning and muscular flexibility exercises, trainees are guided to teach an aerial yoga fitness technique that is a full-body workout.

Module One “Fundamentals”: is a basic course in Aerial Yoga that acts as a foundation for all other AGY programs. Module One costs $750 and is offered on a regular basis in New York.

Module Two “Flying Fitness I”: is a two day intensive course offering more fitness based exercises as well as more advanced inversions, flips and poses. Completion of Module One is a prerequisite. At the time of writing, Module Two was not scheduled and I could not discern the cost, but it could be assumed to cost $750 as well.

A testing process and apprenticeship of 50 classes is required before one is finally certified as Level One.

Unnata Aerial Yoga Teacher Training

Unnata combines traditional yoga with the physical training of an aerial acrobat. Unnata uses soft fabric hammock slings, rather than the parachute nylon yoga swing design with handles. Unnata offers aerial yoga teacher training to certified yoga teachers. Only 6 teacher trainees are accepted into the week long program, guaranteeing personal attention. The trainings are usually held in Brooklyn, New York. The cost is $1,200. Unnata offers a referral service to certified Aerial Yoga instructors. Visit Unnata for more information.

Oceanview Yoga

Oceanview Yoga in New Smyrna Beach, Florida offers a yoga teacher training course with an aerial component. The instructor, Lisa Wulf, is Anusara-Inspired. The most recent course was July 1-8, 2011, for 100 hours, and cost $655. The course focuses on yoga teaching in general, and spends time on aerial yoga. This would be an excellent option for an aspiring yoga student not already certified in yoga teaching. Visit Oceanview for more information.

OmGym

OmGym’s website reports to have yoga swing teacher training workshops under development, but nothing is currently offered. I did not receive a response to my email inquiry.

Other Resources

Search terms to help with finding information on internet include:

Yoga swing teacher training
Aerial yoga teacher training
Aerial dance

There are a number of yoga and dance studios around the US now offering yoga swing/aerial yoga classes. There are also private sessions available with certified instructors, like yours truly.

Namaste

Recipe: Greens and Beans Southern Salad with Cornbread Croutons

noreply@blogger.com (Leela Robinson) — Sat, 09 Jul 2011 00:02:00 +0000

One dish meals are my favorite kind of meal to prepare. A combination of ingredients makes each bite flavorful and unique. Serve this salad as a meal in wide, shallow bowls if you have them, or plates.

Maple mustard cider vinaigrette
Chopped salad greens, green onions, radish, tomato, peppers, cilantro, parsley
optional additional seasoning: salt, black pepper, chipotle powder
warm brown beans, black eyed peas, or baked beans
Mexican Cotija crumble cheese
shredded sharp cheddar
warm cornbread or biscuits, cubed
chopped toasted pecans
fakin bacon bits

In a large bowl, toss vegetable ingredients with vinaigrette and seasonings. Portion out onto individual bowls/plates. Top with warm beans. Sprinkle cheese on beans. Over it all, sprinkle pecans, bacon bits and cornbread croutons. Serve and enjoy.

Recipe: Maple Mustard Cider Vinaigrette and Marinade

noreply@blogger.com (Leela Robinson) — Fri, 08 Jul 2011 23:59:00 +0000

The scope of this blog is expanding to include recipes that bring joy to cooking and the palate. I’ve been experimenting in the kitchen with natural, organic, mostly vegetarian foods for over 20 years and want to share my success with you. My food philosophy is simple: focus on high quality ingredients, prepared with creative ease, for delicious and abundant outcomes.

Summer is salad time. Maple mustard cider vinaigrette is delicious on a variety of salads, and also doubles as a marinade. Classic vinaigrette recipes call for a ratio of three parts oil to one part vinegar. To up the tang factor, this vinaigrette calls for 2 parts oil and 1 part vinegar.

Maple Mustard Cider Vinaigrette and Marinade

Whisk in a bowl or shake together in a jar:

1 cup walnut oil: or use olive or canola
½ cup maple syrup (or try other liquid sweeteners singly or in combination: honey, molasses and sorghum)
½ cup apple cider vinegar
¼ cup soy sauce
4 tablespoons (1/4 cup) dijon mustard (or any strong mustard like coarse wholegrain or brown)
1 teaspoon black pepper, fresh ground
1 teaspoon kosher salt
For heat, add couple dashes of chipotle powder (smoked jalapenos), cayenne, or hot sauce
optional: 1 minced garlic clove

Adjust seasonings to taste. If you don’t have an ingredient…adapt creatively. It will still be delicious even if you leave out the soy sauce or the mustard. Store in jar in fridge. Shake well before use. Try it in Greens and Beans Southern Salad. This vinaigrette is inspired by an eatingwell.com recipe.

Chair Massage Sequence with Thai Yoga Stretches

noreply@blogger.com (Leela Robinson) — Thu, 30 Jun 2011 02:12:00 +0000

Chair massage is appreciated by both givers and receivers for its convenience and effectiveness. Here is a chair massage sequence that focuses on the back, neck, and shoulders, with attention to the arms and legs. The sequence is rounded out by seated Thai Yoga inspired stretches. Massage professionals will appreciate the comprehensive nature of this sequence, but you don’t have to be a licensed massage therapist to help your family and friends.

Since chair massage is done through clothes, there won't be any oil or gliding strokes. But you can do most other techniques. Customize your sequence with additional compression, rocking, percussion, friction, petrissage and stretches. You choose the duration - from 15 to 60 minutes. Avoid pressing hard on bones, and don't put any pressure on the spine. A professional portable massage chair is ideal, but a straight back chair and pillows also work.

How to Make a Homemade Massage Chair

To make a homemade massage chair, place a straight back chair against a narrow table. Place a pillow against the chair back. Place pillows on the table for receiver to rest head. Have receiver straddle the chair, facing away from you and towards the chair back, and lean into the pillows with their head rotated to the side. Rest receiver's arms on the table.

Chair Massage Tips

To keep yourself and your receiver comfortable, remember:

Breathe naturally: long, slow, deep, even.
Monitor your body mechanics so that your joints are stacked (elbows straight) when you apply pressure. Keep your spine straight, head up and shoulders back and down.
Save your thumbs. Don't use your thumbs and fingers to apply pressure. Experiment using your fists, palms, and elbows.
Use lunge positions: asymmetric stance with one leg forward and one leg back. The front knee bends as you lean in with straight arms to apply pressure. Point your toes and hips in the direction of your work.
Use a foam yoga block under one knee when you need to drop down to the floor in a low lunge to reach the low back and legs.
Have kleenex, drinking water, hand sanitizer, hand towel, business cards, your massage schedule, and a clock nearby.
You might feel comfortable using a pillow between your body and the receiver’s body when applying the upright seated techniques.
At the end of session, consider using an uplifting essential oil, like peppermint, to help the receiver feel alert.

Chair Massage Sequence

Resting position: Stand directly behind receiver in a lunge position (front foot to the side of chair with knee bent, back leg straight behind you with heel down, toes pointed in direction of work), rest your hands on tops of receiver's shoulders. These are the upper trapezius muscles and are usually in need of tension relief. Tune into receiver's breath rhythm. Ask receiver to breathe long, slow, deep and even. Keep your own breath full and deep. Ask receiver to let you know if anything you do is uncomfortable and also what feels good so that you can do more of it.
Palm squeeze shoulders: Grasp firmly and gently the tops of shoulders with your fingers pointing towards receiver's collar bones. Squeeze and lift tissue, as if kneading. Give it a gentle shake. Repeat three times.
Butterfly palm compressions: Keeping your lunge position, rest hands between shoulder blades with thumbs in lamina grooves on either side of posterior bony prominences of spine (spinous processes). Arms straight, lean in with your body weight to apply bilateral compression (both sides simultaneously). Ask receiver to let spine backbend slightly as you press in, and release back to neutral as you release pressure. Lean in to compress and lean back to release for rhythmic compressions from upper back to sacrum. When you get to the low back, drop your back knee down onto a yoga block or other padding in a kneeling lunge position. Palm compress the sacrum and hips. Apply alternate palm compressions for the return trip from sacrum to shoulders.
Knuckle and fist compressions: Make soft fists with hands and press thumbs into grooves on either side of spine. Knuckle press down the spine from base of neck to sacrum/top of pelvis. Drop your back knee down on a yoga block when you get to the low back. Use fists to compress and squeeze the low back, sacrum and glutes.
Rolling forearm compressions: From the low lunge position behind client, turn laterally and press forearm closest to client into their lumbar area - elbow close to spine and forearm horizontal, hand pointed away from spine. Press elbow point into lamina groove and roll laterally with forearm. Reposition elbow point and repeat to cover lumbar spine region. Turn your body and switch forearms to work second side. Travel back up the spine with forearm compressions with forearms vertical.

Cross body spinal sequence (stand to side of chair)

Neck squeeze two handed: Drape hands over back of neck with thumbs on near side and fingers on far side. Rhythmically squeeze the back/sides of neck from base of skull to base of neck (petrissage and friction). If there is not enough room for both your hands, do this with one hand resting on top of head and the other hand doing neck petrissage.
Lateral spinal compression: Rest upper hand around receiver's neck. Rest lower palm in the groove on opposite side of spine. Rhythmically compress with lower hand to walk it down opposite side of spine and back up.
Transition to second side with Suboccipital release: Note: this technique only works if you have clearance in front of client. Walk to front of client. Wrap both hands around sides of client's head so that fingers hook underneath the base of skull (occiput). You'll feel bony prominences - one posterior bulge (external occipital protuberance) and one behind each ear (mastoid processes). Use finger pads to make circular and back and forth friction movements to the small muscles located along the base of skull.
Second side

Neck rotation sequence (stand at receiver’s side)

Neck squeeze one handed: Have receiver turn head towards you so that one ear rests on pillow or face cradle. Place your upper hand on receiver's forehead or crown of head for support. Wrap lower hand around back of neck with thumb on near side and fingers on far side. Rhythmically squeeze the back/sides of neck from base of skull to base of neck.
Occipital Friction: Receiver's face still turned sideways toward you. With lower hand, find the ridge at base of receiver's skull underneath the downward facing ear (mastoid process). Circular friction just underneath this ridge around the skull towards you, continue around the near ear to end up at hairline above near ear.
Facial massage: If the receiver continues to be comfortable enough with head turned to the side, you can also do circular massage to receiver's face. Focus on the temples and jaw (masseter muscle). Have client turn face forward afterwards.
Transition to second side with Shoulder Compressions: Note: this technique only works if you have clearance in front of client. To switch to second side, walk around to front of client. Rest your palms on client's shoulders adjacent to neck. Compress from side to side as you walk palms out towards upper arm bones and back in again.
Second side

Shoulder and arm sequence (standing to side and in front)

Shoulder mobilization and arm stretch: Standing at client's side, lift client's arm off arm rest tray, slide your north pole arm underneath the client's arm from behind so that client's upper arm rests on your arm and your fingers cup the head of humerus. Place your southpole hand on the back of shoulder. Rotate the shoulder clockwise and massage the joint with your fingers. Straighten the arm wide to side, holding client's elbow and wrist. Apply traction to stretch the arm.
Arm shake shoulder release: Hold receiver’s upper arm straight out from their side at shoulder height, let lower arm dangle towards floor. Interlace your hands and cup the under side of upper arm in your palms. Roll and shake your hands to make the receiver’s arm rock and jostle.
Scapular distraction: Still standing at client's side, bend client's arm and tuck receiver's fingers into posterior waist band. Ask client to let arm relax completely. Most likely the fingers in waist band will effortlessly keep the arm in a winged position. Use your hand to compress tissue between top of shoulder to base of shoulder blade, between spine and medial border of shoulder blade. Next, use elbow to compress tissue in this same area. Bring receiver's arm forward.
Tricep stretch: Extend client’s arm vertically alongside ear and bend elbow. Use one hand to press elbow behind head and the other hand to apply compressions to upper arm.
Arm massage: As you bring client's arm forward to rest, squeeze and compress the upper arm down to the elbow. Rest arm on table or massage chair armrest, stabilize the wrist with your lower hand, compress the client's forearm muscles with your upper palm. Take hold of the wrist in both of your hands, lightly massage the back of hand with your thumbs. Turn palm over, interlace your fingers with client's fingers to spread palm wide. Thumb compress the palm. Squeeze the thenar eminence area between thumb and index finger. Turn hand palm down. Joint play by grasping hand bones on either side of each finger. Push and pull the bones back in forth parallel to each other. Pull/traction the fingers.
Second side.

Leg work (kneeling)

Thigh forearm compressions: Take a low lunge position with your back knee down on foam block, next to client facing the opposite direction that the client is facing. Use your inside forearm horizontal to client’s femur to apply compressions from knee to hip.
Calf friction: Turn your body to face the same way client is facing. Apply thumb friction to center of calf.

Percussion (standing behind receiver)

Let wrists be loose and rhythmically strike the soft tissues of receiver's shoulders and back, like hand drumming.

Hacking: Alternately strike using the little finger/ulnar side of your open hand.
Prayer hacking: Press palms together in prayer pose with fingers apart. Strike and let fingers clack together.
Cupping: Create a scoop shape with hand.
Slapping: Use open handed palms.
Beating: Use loosely closed fists (both the knuckle side and little finger/ulnar side). Do not beat the kidney area.
Tapping: Have client sit up straight, then finish percussion with tapping the head and forehead.

Client seated upright (standing directly behind)

Shoulder rolls and drop: Ask client to sit completely upright. Grasp client’s upper arms near deltoids. Press in and roll shoulders forward and up and back several times. Then roll shoulders back, up, and forwards several times. To close, lift shoulders vertically and release to drop three times.
Angel wings: Draw receiver’s bent elbows straight back and up to stretch the shoulders.
Spinal twist: This stretch requires practitioner to use their body to keep client’s spine vertical. You might use a pillow between your bodies. Ask client to interlace hands behind neck and wing elbows wide. Place one hand on anterior shoulder and other hand on opposite side posterior thoracic ribs. Instruct client to inhale, then on exhale, twist towards the side with your hand on shoulder. Repeat three times.
Cervical rotation stretch: Reach around the front of client with outside arm and take hold of lateral neck. Turn client’s head towards your elbow. Stabilize anterior shoulder turned away from. Rotate client’s head away from stabilized shoulder.
Upright shoulder compressions: Have client face forward. Rest your forearms on tops of shoulders. Apply pressure straight down symmetrically, then alternate left and right. Next, rest your elbows on tops of shoulders and apply downward pressure symmetrically, then alternate pressure left and right.
Lateral neck stretch: Press your forearm onto top of receiver's shoulder, then draw receiver's head away from your forearm. Receiver will feel the stretch in the side of neck. Apply rolling forearm to stretching side. Hold for a few breaths. Repeat on second side.
Cervical traction: Client sitting straight up. Press thumbs into occiput, fingers on temporal bones. Lengthen vertically.
Nerve strokes: End by resting your hands on shoulders and sweeping fingertips across shoulders and down either side of spine in a "brush off" motion.
Closing: Walk around to face your receiver, offer thanks and some water. Encourage your receiver to take it easy, stretch and breathe.

To extend the chair massage session into a full body massage, you can have the client stand up and turn around to sit in the massage chair in the reverse position. The back of their head will rest in the face cradle. This position is ideal for massaging the head and face.

Whether you are a massage professional or an enthusiast, chair massage is a valuable service to offer. To elevate your skills quickly, seek out coaching from an experienced massage therapist. Enjoy!

Bonnaroo Day Tripper Checklist

noreply@blogger.com (Leela Robinson) — Sun, 05 Jun 2011 23:26:00 +0000

This Bonnaroo Day Tripper Checklist is intended to help festival goers remember the essentials for an excellent Bonnaroo Music and Arts Festival experience. This annual festival attracts 80,000 to 100,000 people to farm land in Manchester, Tennessee for music, dancing, and artistic expression.

People looking for a walk in the park need to roll VIP style or go on Jam Cruise instead, because this festival is intense! Exposure to the elements, heat, humidity, dust, mud and long walks and long hours makes this festival a marathon, rather than a sprint. The appropriate gear is helpful, but most important is a community minded attitude of self care and care for others. Bonnaroo emphasizes sustainability which we can support not just by recycling and ridesharing, but by sustaining our own health, and helping others out as well.

This check list is intended for Bonnaroo festival going day trippers, non-VIPs, using day parking. This is not a list for campers - but it will inform campers about what to bring into the event area. For more information from seasoned festival goers, check out www.inforoo.com. Official Bonnaroo information is available here, and questions get answered here.

Plan your schedule by checking out the bands online, print it out, and pack it in. You’ll be able to scratch a lot of bands off your list straight off by checking them out on Youtube. Is it something that works in an outdoor music festival setting? I think solo singer/songwriters are best in coffee shops and concert halls where seating and focus is possible, while danceable, funky, groovy bands are perfect outside where attention wanders like a butterfly. If you plan your schedule, you won’t have to walk all the way across town just to find out that that the act doesn’t rock your boat. Those paths get super packed and dusty so save your energy, and plan your schedule from the comfort of your own computer.
Take lots of cash for the essentials, extras, and souvenirs. Vendors have nice stuff (clothing, jewelry, glass ware, etc.). The food and drink is expensive, but a lot of it is high quality, even organic. Food and merchandise costs less on Shakedown Street (official vendors in camping area), than inside Centeroo.
Check the weather forecast. Bring a plastic poncho, which will hopefully stay packed in your bag. It is usually hot and humid, but then a thunder shower can pop up and rain hard. The rain doesn’t usually stick around for long.
Wear comfortable shoes. Due to miles of walking on uneven ground through fields, dust and mud, think comfort before fashion. Feet will get tired and filthy (yes, a strong word, but appropriate). Shoes will get very dirty so wear something that can be easily cleaned. There is always some mud in low areas, because water trucks regularly irrigate the roads to keep dust down. Keen closed toe sandals with straps work the best overall - being comfortable and cleanable. They’ll protect your toes from getting stepped on as well. Barefoot is not good - think outhouse juice. Crocs are OK because of the padding and easy to wash - but slippery in mud. Flip flops are not great for all the hiking around. If it rains, all the dust turns to mud, and mud eats flip flops. Tall rubber boots are usually overkill (they turn into a foot sauna as soon as the sun shines), but if forecast calls for rain, wear some garden clogs or rubber ankle boots that can be hosed off.
Day parking is a long walk from the venue. The parking lots are fields located beyond camping areas. The later in the day you arrive, the longer the walk. There is plenty of official Bonnaroo day parking free, so there is no need to park in the private front yards that people turn into parking lots for $5 or more per car. Remember to carefully note where you parked, since it will be most likely dark upon return. Don’t wash or vacuum your car before coming – it is going to get dusty.
If you want an official Bonnaroo T shirt, go to the Merchandise tent in Centeroo early. They tend to sell out of the best stuff and most common sizes.
You’ll need to plan ahead to see a comedy show. It is incredibly popular and you will be waiting hours in line. Check the schedule...tickets for the next show are given out 2 hours in advance. You’ll have to stand in line for a ticket, get the ticket, then get in another line to be admitted. See this official Bonnaroo description http://info.bonnaroo.com/bonnaroo/topics/how_to_get_in_to_the_comedy_shows?from_gsfn=true
What Stage (the big stage) and Which Stage have a crowd control barrier in front of the stage. Walk to the left or right of the stage and you can walk a path past security staff to get to the very front of the stage. Anyone can get inside the barrier, but security manages the number of people so that it is never packed.
Yes to yoga. The classes are worth getting up for and hiking in to the Solar Stage. High quality instruction at 9 and 10:00 AM Friday, Saturday, Sunday. Bring your own mat.
Contraband: No glass bottles or pocket knives are allowed into day parking or Centeroo. No drug paraphernalia is allowed in Centeroo. The professional security staff is trained to search, find and confiscate. They will pat you down and search bags each time you enter Centeroo. Some of them are quite thorough and will look in cigarette boxes, cargo pockets, hats, etc.
Water bottles carried in must be factory sealed or empty. You can refill bottles at a couple hydration stations in Centeroo...expect a line. Leave frozen water bottles in a cooler in your car for cold water when driving home. Stay hydrated. Better get a head start and drink some water now!
Besides drinking lots of water, wear a wide-brimmed hat, sunglasses and sunscreen. If you are a “professional” shirtless guy or bikini babe, then by all means, make yourself comfortable. You won’t see sun damage for years anyways. For tender skinned folks, or those who feel like more of a spectacle than spectacular in their swim suit, keep your shirt on.
Plan to eat frequent, small snacks and meals. Big meals weigh you down, while easy smaller meals will keep your energy level even. Save a lot money and keep your energy up by bringing your own cookies, brownies, etc., to supplement hot food that you buy.
Ear plugs are essential. Be kind to your hearing and don’t stand in front of the speakers. The sound is better when you are centered between the speakers, like the sound board folks.
Insects were not a problem (not in Centeroo at least). I’ve never needed insect repellant.
Make sure your cell phone has a full charge. Plan on texting because it is often impossible to hear a conversation on the phone.
Bring something to sit on, like a lightweight blanket or tarp and/or low chairs. The ground is quite dusty in many places.
A handkerchief is truly useful, and not just for wiping your sweaty brow and nose (lots of dust means black gunk in the nose): get it wet and cool yourself down; hold it over your nose when the paths get dusty.
Keep yourself kissable with lip balm and mints for sweet breath. Lozenges are great to help with dry throat from dust. Women might want a powder compact with mirror.
What to wear: People watching is great fun at Bonnaroo. Ladies bring on the fairy dust, feathers, and belly dance scarves. You’ll see all kinds of creative get ups and costumes in addition to the usual stuff. People usually wear as little as they feel comfortable wearing given the heat, while needing sun protection as well. Everything gets dirty!Leave the valuables at home. Only bring or wear it if it can be easily cleaned.

Women what to wear: Hat with brim - straw cowboy hats are popular; sundress or skirt/shorts and tank/camisole; loose over shirt with roll up sleeves (may want long sleeves for warmth after sundown); Underneath: Bathing suit bottoms, bikini top.

Men what to wear: Short sleeve collar shirt (has more coverage than t shirt); cargo shorts or board shorts with pockets; hat with brim (has more coverage than baseball cap), May want long sleeved shirt for evening.

Here is the carry in check list:

Backpack, sling pack, or cross body bag. You’ll want hands free.
Bonnaroo bracelet
Car keys
Pared down wallet: ID, money, extra car key (carried by someone else in group)
Fully charged cell phone
Factory sealed water bottles or empty refillables
Schedule print out, pen to make notes, official Bonnaroo map
Hat, Sunglasses, Sunscreen
Ear plugs
Bandanna
Sanitary hand wipes
Snacks: cookies / brownies / granola bars
Plastic rain poncho (folded up small)
Camera
Lip balm, Mints, Comb, Powder compact with mirror
Trail chairs (frameless, padded kind that fold in two). Bigger chairs are too heavy and bulky.
Travel ultra thin yoga mats (for yoga and for ground cover)
Lighter
A few business cards to connect with new friends
EmergenC packets or other source of electrolytes

Take care of yourself and look out for your neighbor and we’ll all enjoy Bonnaroo to the fullest.

Bonnaroo Yoga

noreply@blogger.com (Leela Robinson) — Tue, 31 May 2011 04:39:00 +0000

Add yoga to your Bonnaroo Music and Arts Festival schedule, and you’ll feel rejuvenated and ready for a full day and night of play. Mindfulness, deep breathing and stretching helps move energy through sore muscles and joints, cleanses and detoxifies the body, calms the mind in what can be intense, stimulating conditions, and opens the heart to the beauty of the experience.

I’ve been fortunate to attend Bonnaroo yoga classes each year since moving to Tennessee five years ago. Since the official Bonnaroo website provides minimal information on yoga, I’ll fill in the rest.

Yoga classes are offered at the Solar Stage in Planet Roo, where a peaceful, community vibe prevails. This is a mostly grassy area with full sun. It gets hot. Bring your water. There is one big tree in the back where people who need shade may or may not find space. Yoga mats are not provided. Get down in the grass or bring your own. The instructor is easy to see on the elevated stage and easy to hear due to amplification. The classes are all levels – suitable for beginners and long time practitioners. There are usually teaching assistants roaming around to provide adjustments. Near the end of class, it is fun to hear the sound checks at nearby stages and know that the throw down is just getting started.

There are two classes each day: Friday, Saturday and Sunday, at 9:00 and 10:00 AM. The 9:00 AM class is taught by Gypsy Hands based out of Knoxville, Tennessee. Amanda Bliss offers a well rounded, soothingly paced class that even first timers will enjoy.

The 10:00 AM class is an uptempo, vinyasa style class. The instructors have changed from year to year. For 2011, Rahasya based out of Athens, Georgia, is providing instruction. I haven’t experienced these teachers, but am intrigued because they are musician yogis who will be providing live musical accompaniment and kirtan. As far as I know, this is the first time call and response devotional chanting will be offered at Bonnaroo. The schedule reads that yoga class runs from 10 – 10:45 AM, then flows into kirtan until noon.

Past instructors incorporated recorded, rather than live, music to uplift the vinyasa flow class. In 2009, Basil Jones with Yoga Out of Bounds in Massachusetts offered some outstanding classes. In 2008, Ian Lopatin and friends from At One Yoga in Arizona offered flow classes with an eclectic soundtrack.

Check your schedule that you receive upon arrival to see if any other yoga classes are added. In past years, there was a Thursday evening class around 6:00 PM or so.

Big mahalos to Bonnaroo for continuing to cultivate yoga offerings. Please provide your feedback to Bonnaroo after the festival and let them know if you’d like to see more or different yoga offered.

My apologies in advance for any errors or omissions. Please send me corrections and I’ll update this post. Namaste.

Joint Range of Motion

noreply@blogger.com (Leela Robinson) — Mon, 07 Mar 2011 02:01:00 +0000

Anecdotally speaking, it is near impossible to make it to adulthood without some sort of hitch in your giddyup. Hitches and catches, otherwise known as restrictions to joint range of motion (ROM), limit functioning and can be painful. Joint range of motion is defined as the amount of flexibility allowed by a joint. Genetics, illness, injury, and age can all have an effect on the body's range of motion. Thankfully, the body is designed to be pain free in movement and at rest and many restrictions can be helped through conditioning exercises.

Healthy Joints

Healthy joints allow pain free movement and proper body mechanics. Joints are where two or more bones come together. Joints that allow us to move voluntarily are the synovial, or freely moving joints, such as the shoulder (glenohumeral joint) and hip (acetabulofemoral joint). Joint capsules join the bones together with connective tissue (ligaments) which flex to allow articulation/movement of the skeleton. Fully functioning joints are supported by supple ligaments (connecting bone to bone) and tendons (connecting muscle to bone) balanced for strength and flexibility.

Hypermobile joints allow too much movement, which puts joint connective tissues at risk of injury. Hypomobile joints allow too little movement, which puts adjacent muscle tissue at risk of injury.

Knowing whether your joints are within normal ROM limits is helpful information for self care. Your health care provider can best tell you what "normal" means for your body but it can be helpful to have an idea of how healthy joints move on average (see below).

Free Your Joints!

Taking care of our joints is an ongoing process that pays off big through increased performance and productivity, and reduced pain and susceptibility to injury. Sometimes all it takes is more activity: move it or lose it. Joint health can be maintained and improved through ROM movements that lubricate joints with synovial fluid and stretching and strengthening exercises that lengthen shortened tissue and stimulate weakened muscles.

Yoga exercises help joints become more flexible and stable through stretching, lengthening and strengthening with proper postural alignment. "Yoga therapeutics" is the name commonly given to yoga poses that help rehab muscles and joints. Yoga therapy focuses on proper alignment with supportive props to ensure pain free progress, longer holds, and deep breathing. Private yoga sessions are most helpful for people seeking help with specific joint/muscle restrictions. Yin Yoga is a style of yoga that focuses on joints. When muscles remain relaxed, the ligaments of the joint take the stretch, which is essential to maintain the health and elasticity of the joints.

Massage techniques - both professional and self applied - are helpful in coaxing hypertonic/tight soft tissues to relax, thereby increasing joint flexibility. Friction massage is most used to rehab joints. Fingers, knuckles or elbow can sink into the tight connective tissue near the tight joint, and then make small back and forth or circular movements. The intention is to create "therapeutic inflammation" in the underlying tissue.With friction, there is no glide on the skin, rather the focus is on moving underlying tissue. Support the healing process with post-treatment ice packs.

Soft balls, tennis balls, and golf balls are all helpful self care massage tools. To work your hips and sacral-iliac joint, lie on the floor, place the ball underneath you between hip and sacrum and sink in. Breathe deep. You can also use balls as massage tools between your spine and scapula/shoulder blade. Treat your own feet by sitting down and rolling a tennis ball under foot to warm up tissues, then work points with a golf ball. Go slow and breathe deep.

Joint ROM Measurements

Joint ROM is measured from the anatomic position. Measurements are made in degrees of an angle from the starting point to the end point of possible movement, within pain free limits. Just the joint being measured moves, the rest of the body remains stable. Whether standing, supine, or side-lying, anatomic position is considered 0 degrees of motion.

Physical therapy professionals usually measure joint ROM with a goniometer, which is a tool that can be held up next to the joint and aligned with the bones to measure the angles of flexion and extension. For example, when the range of motion of a joint allows 0 to 90 degrees of flexion, anything less is hypomobile and anything more is hypermobile.

Types of Movement

The main joint movements include:

Flexion: bending movement that decreases the angle between bones
Lateral flexion: side bending
Extension: straightening movement that increases the angle between bones
Abduction: movement away from the midline of body
Adduction: movement towards the midline of body
Rotation: twisting movement around the long axis of bone

Normal Joint Range of Motion Values

Neck/Cervical Spine (atlantoaxial pivot and gliding facet joints)

Flexion: 70-90 degrees. Touch sternum with chin.
Extension: 55 degrees. Point up with chin.
Lateral flexion: 35 degrees. Bring ear close to shoulder.
Rotation: 70 degrees left & right. Turn head to side.

Lumbar Spine (gliding facet joints)

Flexion: 75-90 degrees. Bend forward at the waist.
Extension: 30 degrees. Bend backward.
Lateral flexion: 35 degrees. Side bend L and R.

Shoulder (ball and socket joint)

Abduction: 180 degrees. Bring arm up from side of body.
Adduction: 45 degrees. Bring arm toward the midline of the body.
Horizontal extension: 30-45 degrees. Swing arm horizontally backward.
Horizontal flexion: 130 degrees. Swing arm horizontally forward.
Vertical extension: 45-60 degrees. Raise arm straight backward.
Vertical flexion: 180 degrees. Raise arm straight forward.

Elbows (hinge and pivot joints)

Flexion: 150-160 degrees. Bring lower arm to the biceps.
Extension: 180 degrees. Straighten out lower arm.
Supination: 90 degrees. Turn lower arm so palm of hand faces up.
Pronation: 90 degrees. Turn lower arm so palm faces down.

Wrist (ellipsoid and gliding joints)

Flexion: 80-90 degrees. Bend wrist so palm nears lower arm, fingers point down.
Extension: 70 degrees. Bend wrist so that palm moves away, fingertips point up.
Abduction/Radial deviation: 25 degrees. Bend wrist so thumb nears radius.
Adduction/Ulnar deviation: 30-65 degrees. Bend wrist so pinky finger nears ulna.

Hips (ball and socket joint)

Flexion: 75-80 degrees. Flex knee and bring thigh close to abdomen.
Extension: 25-30 degrees. Move thigh backward without moving the pelvis.
Abduction: 50-60 degrees. Swing thigh away from midline.
Adduction: 20-40 degrees. Bring thigh toward and across midline.
Medial/Internal rotation: 50-60 degrees. Flex knee and swing lower leg away from midline.
Lateral/External rotation: 75-90 degrees. Flex knee and swing lower leg toward midline (as if to cross ankle over opposite thigh.

Knee (hinge joint)

Flexion: 130 degrees. Touch calf to hamstring.
Extension: 0 degrees. Straighten out leg.
Internal rotation: 10 degrees. Twist lower leg toward midline.

Ankle (gliding joint)/Foot

Dorsiflexion: 45 degrees. Bend ankle so toes point up.
Plantar flexion: 20 degrees. Bend ankle so toes point down.
Inversion/supination: 30 degrees. Turn foot so the plantar surface/sole faces medially towards midline.
Eversion/pronation: 20 degrees. Turn foot so the plantar surface/sole faces laterally away from midline.

Note: Published normal ROM values vary widely in books and internet sources. Values were compiled from multiple internet sources, thus errors are probable and inconsistencies are inevitable. Variations occur due to different methodologies used by different studies.

Sources:
Merck manuals: http://www.merckmanuals.com/professional/sec22/ch336/ch336b.html
Washington State: www.dshs.wa.gov/pdf/ms/forms/13_585a.pdf
Ben Benjamin, PhD, Massage and Bodywork magazine May/June 2010, http://benbenjamin.com/pdfs/AIS%20Rehab.pdf

Spa Practitioners as Wellness Educators

noreply@blogger.com (Leela Robinson) — Tue, 15 Feb 2011 16:05:00 +0000

Successful and effective spa practitioners seek to provide regular maintenance for optimal health and wellbeing, rather than occasional indulgent luxuries. By serving to educate about the health benefits of treatments and offer client self care instruction, spa practitioners help expand awareness of spa treatments as supportive of holistic and preventative health care.

For practitioners, stepping into the role of wellness educator begins with educating oneself as to how treatments enhance the body's natural ability to maintain health, and to integrate spa treatments into personal health care routines. To talk about wellness, we need to be able to speak from our personal experience with wellness practices. If we are practicing wellness as a professional service, we can do our best work when aspiring to practice wellness in all aspects of life.

Practitioners need to exemplify the connection between good grooming and good health, as well as be able to provide wellness services. Even more valuable is the ability to explain how and why particular practices are relevant to the client’s overall health and wellbeing.

Do your homework. Professionals offering wellness services need to aspire to wellness beyond grooming, in all their affairs...living wellness as a lifestyle. This is core integrity.
Consultation. With in depth education and extensive personal experience backing them up, practitioners can listen, observe, and assess how to help clients with services and information. Goodwill and client loyalty is established when practitioners help clients choose appropriate services, then customize those services as needed. Let the client describe their needs and wants, then create a spa treatment that delivers. Comprehensive consultation ensures that clients provide informed consent to treatment.
In session. Professionals become practiced at discerning how and when to verbally communicate with clients during treatments. Verbal check ins should be minimal and unobtrusive, though input from the client should be encouraged as they wish. A well designed treatment requires minimal verbal communication because the treatment flows seamlessly. By establishing rapport pre-treatment, clients will be more likely to communicate any needs during treatment, such as more or less heat or pressure. Some clients want a narrative (concise, not running) of the process. Minimal words are indicated when a client is wanting deep relaxation.
Follow up treatment. Post treatment assessment documents the efficacy of the session, which informs the development of a follow up treatment plan that is aligned with client's needs and wants.
At Home Care. Clients appreciate practitioners who clearly describe how to extend the benefits of professional treatments through at home self care.

For spa goers to access the highest quality experience, spa professionals need to see spa treatments as essential maintenance, rather than indulgent luxuries, deliver relaxing, rejuvenating and effective treatments, and educate clients about at home care.

Yoga and Massage Continuing Education

noreply@blogger.com (Leela Robinson) — Thu, 10 Feb 2011 15:43:00 +0000

Benefits of Yoga and Massage

The benefits of yoga and massage continue to attract growing numbers of people interested in health and wellness. Massage and yoga are complementary healing modalities in that their effects reinforce the benefits that each provides. Some of the reasons people are drawn to massage and yoga include:

Relaxation and stress reduction
Enhanced attention for the present moment
Pain and tension relief
Improved posture and body awareness
Ease of movement and improved coordination
Increased knowledge of self care techniques
Filled need for safe, nurturing touch
Better sleep and stronger immune system

The wide range of massage and yoga styles and techniques allows clients and practitioners to find and customize an approach that honors their body and meets their needs. Massage refers to manual touch techniques in which the receiver typically remains relaxed and receptive and the giver is active, such as Swedish-style relaxation massage, Deep Tissue therapeutic massage, Thai massage, Rolfing, Hawaiian Lomilomi, Shiatsu, Reflexology, energy work, and many more. Yoga refers to meditative exercise sequences in which the practitioner focuses on breath and posture with guided assistance from the instructor, in general called Hatha yoga, and more specifically taught as vinyasa flow, restorative, Iyengar, Anusara, Sivananda, Hot Yoga, Ashtanga, and many others.

Professional Training in Yoga and Massage

It is not only clientele who experience enhanced health by engaging in both yoga and massage as parallel services; professional massage therapists and yoga instructors who exchange services are able to maintain personal health as well as provide expanded depth and breadth of care to clients. Practitioners who learn to engage yoga and meditation as self care practices can facilitate mutually beneficial sessions for themselves and their clients. The massage client and practitioner both benefit when yoga is brought to the table through mindfulness, breathwork, body mechanics, client positioning, and self care instruction. The yoga student and instructor both benefit when massage touch technique is brought to the yoga mat with manual assists and adjustments.

To meet growing demand, increasing numbers of people are gravitating towards yoga and massage as a profession. Practitioners who are cross trained in both disciplines occupy a sought after professional niche. In depth study of yoga and massage reveals that these healing modalities share fundamental principles in common. Although massage school and yoga teacher training programs are typically offered as discrete professional paths, a progressive approach is to study an integrated form of yoga and massage.

Yoga and Massage Continuing Education

I am developing an integrated approach to yoga and massage called Bodyworker Yoga. This approach facilitates holistic self care through yoga, meditation, and mindful touch. Personal practice is the core of this approach as participants explore the fundamentals of mindful self care through breath, posture, movement and touch. Participants experience enhanced personal wellness as well as enhanced professional performance through simultaneous self care and client care. This approach is based on mindfulness principles that enhance the delivery of any healing modality or technique.

The Bodyworker Yoga approach contributes to personal growth and professional development in the fields of yoga and massage. Licensed massage therapists and yoga teachers seeking personal and professional growth through continuing education benefit, as well as non-professionals seeking personal growth through yoga, meditation and massage. Trainings are appropriate for all levels of experience with yoga and massage, from beginners to long time practitioners.

Colleagues have advised that the process to become a massage continuing education provider is lengthy, but worth it. I am in the process of applying for NCBTMB Approved Provider status for massage continuing education. Once approved, participants in workshops I offer will receive state and nationally approved continuing education necessary for professional growth and massage license renewal.

I am registered with the Yoga Alliance as E-RYT 200. The E stands for Experienced with at least 1000 hours of teaching time. This designation recognizes me as a Yoga Alliance approved provider of yoga teacher training and continuing education.

If you are on my email list, I can keep you posted on upcoming workshops. For now I offer private yoga and massage sessions and massage coaching and mentoring.

Namaste.

Yoga Swings

noreply@blogger.com (Leela Robinson) — Tue, 08 Feb 2011 21:29:00 +0000

Welcome to your yoga swing source for trustworthy sales, experienced instruction, and yoga swing bodywork. I’ve sold over 30 swings on Ebay and have 100% positive feedback. My gratitude for how the swing has improved my health inspires me to continue selling at discounted prices and teach many people how to use it. Please take your time reading and researching. I choose to take it as a compliment that other web sellers are copying my web content for their own sites. Even if you don’t buy through this site, I hope you’ll sign up for my blog’s occasional emails. Please let me know how I can help.

Purchase through Paypal.

Yoga Swing Features

Highest quality parachute nylon swing
Fairly made in Bali
Functions as a hammock
Below retail pricing

The Yoga Swing is a uniquely versatile, adjustable and comfortable exercise system that, given it's graceful lines, is aesthetically pleasing in the living room or on the lanai. Depending on your needs and intention, it is a relaxing restorative yoga prop as well as a progressive strengthening tool. An experience of complete support, weightlessness and ease, similar to floating, swimming or being cradled, is possible given the simple yet elegant design, conscientious craftsmanship and quality materials. The silky parachute fabric, stainless steel hooks and comfort grip handles enable you to explore any yoga posture, dance position, playfully therapeutic movement or stretch -- at any angle vertically, horizontally or fully inverted. Best of all, the Yoga Swing encourages a lot of creativity and fun both indoors and out for men, women, and kids, too.

Swing Specifications

1 parachute nylon swing/hammock with 6mm stainless steel S hooks and triple stitched seams, mostly two ply fabric, approx. 2.5 meters long
Set of two parachute fabric handles/stirrups with three pairs of foam rubber grips grips at three lengths
Nylon rope straps (6mm) for adjustable height
Matching parachute nylon draw string carry sack
Overall Weight of Swing, handles and adjustment ropes = about 3 pounds; 1.4 kg
Maximum suspension weight = This depends upon installation. Swings have been tested up to 500 pounds
Machine washable
Available in single and combination colors. I only carry colors that are beautiful and work with interior design and natural environments – no neon, leftover colors.
Fairly made in Bali, Indonesia by Gravotonics, low volume and high quality.
Note that similar swings for sale on the web sell for $199 and are made in China out of recycled fabric.
1 year guarantee
Special orders and wholesale pricing available
Due to variety of potential installation and uses, swing does not come with instructions. Read this blog for installation and use ideas, and plan to research on internet.

Yoga Swing Potential

Inversion therapy
Relaxation and meditation practice
Restful inverted position for reading, journaling, texting, surfing the web, playing with baby
Hammock time
Self bodywork and partner bodywork
Acrosage: inverted partner massage
Spinal/pelvic traction swing
Muscle and joint rehab
Core strengthening
PC muscle strengthener and mula bandha enhancer
Resistance strength training
Home and travel gym for bodyweight training
Playful workout for homebound parents and kids (not for bouncing or swinging back and forth)
Partner yoga
Aerial yoga
Antigravity yoga
Acroyoga training
Acrobatic and gymnastic training
Tantra swing for aerial intimacy
Silk dancer training
Replaces inversion table and inversion boots

Yoga Swing Benefits

The brain rush of inversions and the deep bodywork accessible in the swing offer an unparalleled natural high. It feels really good.
Get your body back or better than ever: the all over toning and anti-gravity effects of the swing help your body look and feel its best. You may still want to go to yoga or pilates class, but you won't have to.
Improved brain functioning due to increased blood flow
Improved blood circulation and lymphatic drainage
Improved digestion and elimination
Relaxation, relaxation, relaxation upside down or in the hammock
Rehab your tired and poor joints and connective tissues, your huddled masses of muscles yearning to breathe free
Unpack your back! Unfurl your spine. Spinal decompression for freedom from pain. Bonus: you can grow taller.
The variable length handles give your arms and legs wings. Take flight!
Improved body-mind coordination
Skeletal alignment and postural correction
Elevated mood and balanced hormones
Beauty and grace that results from ease in a body
Freedom to work out at home or take it outside, to the park, on vacation, the campground, the beach, etc. It's minimal weight and comfy hammock potential makes it the perfect backpack companion.

My Yoga Swing Story

The yoga swing has changed my body and my life for the better. I decided to retail it and teach yoga swing therapy so that people around me could benefit as well. Even though I practice yoga and live an active, health conscious lifestyle, I still experienced chronic low back pain, sciatica and other unpleasantness stemming from an old injury and lack of awareness. I had tried an inversion swing for the first time back in 1999 when I moved to Maui and my back felt cleared out afterwards. Fast forward 10 years and I finally got serious about buying a swing. My first thought was to get the padded sling style that has been available for years. Internet searches kept pulling up this parachute fabric yoga swing with handles made in Bali. It looked a bit over the top, but I liked the idea of more lightweight portability. The initial investment was steep because I bought from Bali and the price was quite high. But it did not take long to prove to myself that this swing is totally worth it. I’ve tried the other kinds and they can’t touch the parachute swing’s versatility. By the time hubby (thanks Michael!) got the swing installed, my hips had been killing me for months. Even though I did yoga daily and received ongoing chiropractic and bodywork, I was still hurting big time...at the end of my rope so to speak. I started out hanging upside down in the diamond leg position with soles of feet together for a few minutes morning and night. The inverted position with hips supported helped to traction my spine and pelvis. My body’s response was somewhat less pain. After a couple months of regular use and increased duration, I had significantly less pain. My back used to “go out” a couple times a year, but after a year of swinging, I am low back pain free. Now I use the swing for maintenance and ongoing rehab. I figured out that the core of my low back/pelvis/hip issue was tight iliopsoas muscles that connect the lumbar spine to the legs via the pelvis. While hanging in the swing, I could palpate and massage the psoas, helping the muscles release and lengthen. It has become clear that not only did I need to stretch muscles, connective tissue, and joints, but I also needed to strengthen. The swing helps me develop supple connective tissue around the hips and sacrum. I use the swing to practice handstands, which builds strength and balance and rehabs my trick shoulder. I appreciate the access and ability to engage in an superior workout at home on my schedule. Since I live rural, taking classes or driving somewhere to workout is not feasible. My daily practice now depends on time available. I like 10 minutes as a minimum, and 45 minutes for an enjoyable, full body workout. I'll pop in for a few minutes whenever I can to discharge tension and refill my chillax meter.

Yoga Swing Installation

Safety is the number one priority. It is normal to feel somewhat uneasy when you begin to practice inversions...the biggest fear is to fall on your head. I put a pillow under my head at first. It is safest to always have a pad underneath the swing while in use. Be assured that the more you practice, the more comfortable you will become being upside down. Evaluate your infrastructure and intended use to determine how to install. If you have doubts, hire an an expert for installation to ensure peace of mind. Verify the integrity of your ropes and test the strength of installation with two people.

When standing, the swing saddle should hang just above the bottom crease of your booty and when fully inverted, your head should easily clear the floor. Give yourself 3 feet of clearance from walls if possible. But don’t worry if you need to hang in a wide doorway – that is where my indoor swing hangs and I actually like the walls for resistance.

Three things to buy depending on your needs:

2 climbing carabiners for ease of moving your swing around
Eye bolts (tie in with ropes or clip in with carabiners)
Additional strong rope depending on ceiling and branch height

Indoors: Install eye bolts in ceiling hidden support beams. Throw the swing ropes over exposed beams/rafters. Install eye bolts in the doorframe of a doorway. Click for a video showing installation in doorway.

Outdoors: Hang the swing from playground equipment bars with carabiners or a strong tree branch with rope. Install eye bolts to overhead structures on your porch/patio/deck/lanai/gazebo. Use a portable rack designed for swing use.

Other sites that offer installation tips: http://gravotonics.com/installation.html, http://omgym.com/setup/

Yoga Swing Use

It is worth repeating…Safety is the number one priority. Inspect support beams/limbs for structural integrity before every use. Inspect ropes and straps for integrity. Make sure fabric is intact without any uneven wear, fraying or loose stitching. Check handles. Check hooks. Do not leave swing outside exposed to weather. Do not bounce or swing back and forth. Do not wear zippers or anything sharp, or anything slippery, like nylon.

If you’ve never used an inversion swing or seen it used, first go online and search for videos and images. A private lesson or classes with an experienced teacher like me is ideal. The first time you use it, have someone standing by, in case assistance is required to get out of the swing, or if health problems are experienced. Wear comfortable, stretchy clothing. Plan to progress slowly, starting with light levels of inversion. The face turning red is normal. People new to inversions may experience pressure in their head, which lessens over time with practice. Once you’ve mastered the basic inversion, you can continue expanding your comfort zone with infinite postures and variations.

Basic Back Bend Inversion:

With the swing hanging behind you, the horizontal swing fabric (saddle) should be an inch or so above the bottom edge of your booty. Stand on your tip toes or hold onto the highest handles and hop up so that the bottom edge of the saddle snugs across the lowest part of your booty (gluteal fold) and the upper edge of the saddle is at the upper edge of posterior pelvis (top of sacrum).
It will take some practice to get into the inversion with the saddle fabric in the right place. If it bunches up or twists, simply come up, adjust the fabric, and try again.
Hold on to the handles or to the vertical swing fabric and lean back. Bring your legs up and wider than the vertical swing fabric. Bend your knees and wrap your lower legs around the vertical swing fabric so that the soles of your feet come close together in front of the straps. The fabric saddle supports your pelvis completely and the fabric lies securely across your inner thighs.
Let go of the handles and recline into a full 180 degree inversion. Your arms can hang and touch the floor, or cross your arms and hold opposite elbows. Relax and breathe.
The most basic way to transition out is to come up the way you went in. Reach up your hands to hold onto vertical fabric or handles, gently and slowly lift your torso up as you separate your feet, unwrap your legs, and lower your legs.
Pause once you’ve come upright and sit in the swing for a few breaths to acclimate to the full upright position. Rest for a few minutes before moving about.

Contraindications

As with yoga, avoid practicing after eating.
If there is ever pain, discontinue the movement and rest.
Women sometimes avoid inversions during menstruation.
Inversions are not recommended for folks with sinus congestion, untreated high blood pressure, heart disease, eye diseases (such as glaucoma), imminent migraine, pregnancy, or any other concern or condition that warrants a doctor’s care.

Returns Policy: Please be certain that you want the swing as all swings deserve a loving home and returns are not accepted. I do want you satisfied though, so please contact me and we’ll come up with a solution.

Warranty: 1 year manufacturer warranty for materials and workmanship. All swings are thoroughly inspected and tested by the manufacturer. As of 2010, in the seven years that Gravotonics has been manufacturing these swings in Bali, they have never had one break and have never had one returned due to faulty workmanship or materials. www.gravotonics.com.

The Obligatory Disclaimer: User accepts all risk and/or liability. The retailer does not accept responsibility for any injuries or damages. You are advised to consult with your health care practitioner before using the swing, and also to seek the assistance of a professional contractor with installation.

Big mahalo thanks and bright blessings!

Leela Robinson, LMT, RYT-E

Click here to purchase.

Holistic Day Spas

noreply@blogger.com (Leela Robinson) — Tue, 14 Dec 2010 02:06:00 +0000

Day spas offer treatments intended to help guests look and feel their best through relaxation and rejuvenation. By attending to the details of client's needs and wants, spa professionals facilitate customized results-oriented experiences in which clients focus on enjoying the process.

The focus of this article is on holistic day spas that offer all natural treatments. The topic will appeal to massage therapists, estheticians, and people who appreciate the benefits of self care through spa services. Holistic day spas emphasize hands on treatments instead of treatments requiring specialized machines. These wellness spas often use chemical free, organic, locally sourced products and offer healing modalities such yoga and acupuncture. Salon spas that offer cosmetology services and Medical spas that offer surgical procedures have elements in common with holistic day spas, while also offering services and chemical treatments that are specifically focused on beautification.

Massage, facials, and body scrubs and wraps are the most popular day spa treatments for good reason - they feel great and their benefits extend beyond pleasure towards preventative health. Tension and stress relief, improved muscle tone and healthy skin, enhanced circulation and detoxification are all necessary functions that spa treatments address.

Spa Philosophy

Day spas trace their lineage to hydrothermal sites where warm mineral water emerges at the earth's surface. Elders, healers and physicians often recommended "taking the waters" as a means to heal all manner of maladies. Spas and bath facilities emerged as the first destination spas based on mineral water for drinking and soaking, and offering mud packs, wraps, and bodywork.

Today, holistic day spas strive to bring spa services to the people, using water, as well as the other natural elements - earth, air, fire - in ways that soothe and stimulate the five senses for relaxation and rejuvenation. Natural elements in balance creates a sanctuary that feels harmonious, welcoming and safe. The fifth essential element is the life force, or spirit, present in clients and practitioners. Spa wellness professionals source within to embody intention of unconditional positive regard, mindfulness, and kindness.

Spa services support relaxation practice which is essential for addressing the effects of stress. The mind-body connection is the key to releasing stored tension, tension arising, and sustaining relaxation beyond the treatment duration. As clients become attentive to their senses during the treatment, the mind becomes engaged with the body. Increased awareness allows for choosing to receive support and release tension.

Examples of how spa treatments engage the natural elements and senses of sight, sound, smell, taste, and touch include:

Element Wheel

Earth: hot stones; muds; living plants; firm yet yielding hands; light, nourishing and delicious food; soft robes and linens

Air: relaxed breathing; aromatherapy; fragrant flowers; soothing sounds such as music, fountains, chimes; beautiful views, spacious and uncluttered surroundings for stretching and moving

Fire: radiant heat, natural light, candlelight

Water: teas, herbal infusions, soaks, steams, wraps, pools

Spirit: life force, awareness, intention, energetic potential, will, attitude

Spa Modalities and Benefits

The skin being the body's largest organ makes spa treatments that enhance skin functioning an important aspect of overall health. Essential skin care functions include: cleanse, exfoliate, detoxify, nourish, moisturize, and protect. These essential skin care functions are supported by the following spa modalities.

Hydrotherapy

Breitenbush Hot Springs, Oregon, www.breitenbush.com

Mineral water for drinking and soaking, teas and herbal infusions, steam, showers, sauna, cold plunge pools, hot stones, hot towels, hot packs (hydrocollator), cold ice packs, compresses, contrast therapy (hot and cold).
Effects: Water cleanses and detoxifies. Heat causes vasodilation or expansion of blood vessels for improved circulation and relaxation. Warmth opens pores and induces cleansing perspiration. Cold causes vasoconstriction of blood vessels for reduced inflammation, improved tone and invigoration.
Contraindications and modifications: Elevated blood pressure requires lower temperatures and shorter duration; inflammation needs lower temperatures

Scrubs

Dry skin brush: natural bristle brush, such as loofah, used on dry skin
Mechanical scrubs: salt glow, sugar, coffee, baking soda, other natural granules applied to moist skin
Natural chemical scrubs: fruit acids
Effects: Stimulates and exfoliates the outermost dermal layer (outermost skin is dead).
Contraindications and modifications: thin or damaged skin requires avoidance and/or gentle treatment

Masks and Wraps

Mud/clays, fresh fruits and vegetables and herbs, seaweeds and algae, honey, aloe, green tea, fruit acids
Effects: Seal in a region or cocoon/insulate the whole body for one or more purposes: warm, detoxify, tone, nourish, hydrate, moisturize
Contraindications and modifications: Alternatives must be provided to potentially allergenic substances, such as seaweed (iodine sensitivity); people sensitive to warming temperatures need to choose cooling treatments

Massage

Energy work including near touch and hands on Reiki
Table massage with oils/lotions for Swedish, deep tissue, hot stone, reflexology
Floor mat based Thai massage, acupressure/Shiatsu, private yoga instruction
Chair massage
Effects: Moisturize, nourish, hydrate and protect the skin with oils and lotions, relieve tension, tone tissues and improve circulation. Effective massage focuses on the specific region to be treated, for example, the feet, but also connects the feet to the body with connecting strokes and joint movements.
Contraindications and modifications: Alternatives must be provided to potentially allergenic substances, such as nut oils; areas of pain and inflammation must be treated with care.

Aromatherapy

Augment services with essential oils (distilled plant essences) and fresh botanicals (seeds, roots, stems, leaves, blossoms) through the air with diffusers and candles, through water with soaks and compresses, through direct application with scrubs, masks and massage.
Effects: May improve mood, promote relaxation; clear skin imbalances
Contraindications and modifications: Alternatives must be provided to potentially allergenic fragrances; care must be taken to dilute oils as appropriate; some essential oils are contraindicated with pregnancy

Comprehensive spa treatments integrate aspects of all these modalities to provide the most effective and pleasurable experience possible.

Disclaimer

This information is intended for general purposes only and is not intended or implied to be professional medical advice relative to your specific medical condition or question. This information is not a guide to treatment and should not replace seeking medical advice from your physician. That said, thank you for listening to your body and taking intuitive action as you feel guided. Prevention is the best cure.

Sources

These writings on essential spa treatments are by no means all inclusive. I've focused on holistic spa treatments that are non-invasive, non-machine oriented, affordable and adaptable to professional facilities as well as at home. My information comes from professional experience in the holistic spa industry, which included performing massage therapy, wraps and scrubs. I've sought to visit as a guest as many spas as possible and receive a wide variety of services over the past decade.

I appreciate your comments and contributions. Thanks and blessings!

Yoga Swings

noreply@blogger.com (Leela Robinson) — Fri, 09 Jul 2010 00:56:00 +0000

Offering the best internet price available on the yoga swing $125.00 US.
Retailing elsewhere on the web for up to $199.00 US.

Please note: I am keeping the yoga swing sales page updated. Please go to Yoga Swing Sales for updated information. Thank you!

I decided to retail the Yoga Swing online and teach yoga swing therapy so that more people can benefit. My hope is that with a lower price, more people will be able to own the swing.

The Yoga Swing is a uniquely versatile, adjustable and comfortable exercise system that, given it's graceful lines, you won't mind having in the living room. Depending on your needs and intention, it is a relaxing restorative yoga prop as well as a progressive strengthening tool. An experience of complete support, weightlessness and ease, similar to floating, swimming or being cradled, is possible given the simple yet elegant design, conscientious craftsmanship and quality materials. The silky parachute fabric, stainless steel hooks and comfort grip handles enable you to explore any yoga posture, dance position, playfully therapeutic movement or stretch -- at any angle vertically, horizontally or fully inverted. Best of all, the Yoga Swing encourages a lot of creativity and fun both indoors and out for men, women, and kids, too.

My "back" story: Even though I live an active and health conscious lifestyle, I still experienced chronic low back pain, sciatica and other unpleasantness stemming from an old injury and lack of awareness. I had tried an inversion swing for the first time back in 1999 when I moved to Maui and my back felt cleared out afterwards for a short time. Fast forward 10 years and I finally got serious about buying a swing. My first thought was to get the padded sling style that has been available for years. Internet searches kept pulling up this parachute fabric yoga swing with handles made in Bali. It looked a bit over the top, but I liked the idea of more lightweight versatility.

By the time I got the swing installed, my hips had been killing me for months. Even though I did yoga daily and received ongoing chiropractic and bodywork, I was still hurting big time...at the end of my rope so to speak. I started out hanging upside down in the diamond leg position with soles of feet together (inverted supta baddha konasana) for a few minutes morning and night. The inverted position with hips supported helped to traction my spine and pelvis. My body’s response was somewhat less pain. After a couple months of regular use and increased duration, I had significantly less pain. I figured out that the core of my low back/pelvis/hip issue was tight iliopsoas muscles that connect the lumbar spine to the legs via the pelvis. While hanging in the swing, I could palpate and massage the psoas, helping the muscles release and lengthen. My back used to “go out” a couple times a year, but after a year of swinging, I am low back pain free.Now I use the swing for maintenance and ongoing rehab. It became clear that not only did I need to stretch muscles, connective tissue, and joints, but I also needed to strengthen. The swing helps me develop resilient connective tissue around the hips and sacrum. I use the swing to practice handstands, which builds strength and balance and rehabs my trick shoulder.

Since I live rural, taking classes or driving somewhere to workout is not feasible. I appreciate the access and ability to engage in an superior workout at home on my schedule. My daily practice now depends on time available. I like 10 minutes as a minimum, and 45 minutes for an enjoyable, full body workout. When I can, I'll pop in for a few minutes to discharge tension and refill my chillax meter.

It is normal to feel somewhat uneasy when you begin to practice full inversions...the biggest fear is to fall on your head. Get help by a knowledgeable other about installation to set your mind at ease. Verify the integrity of your ropes and test the strength of installation with two people. I put a pillow under my head at first. Be assured that the more you practice, the more comfortable you will become being upside down. The more you practice, the more benefits you will receive. Thanks for checking it out.

Yoga Swing Potential:

Inversion therapy swing
Relaxation practice
Partner bodywork and self bodywork
Spinal/pelvic traction swing
Muscle and joint rehab
Core strengthening
Aerial yoga
Suspended yoga
Ultra light hammock
PC muscle strengthener and mula bandha enhancer
Acrobatic and gymnastic training
Resistance strength training
Children's play
Home/travel gym: unparalleled and fun workout at home on your schedule
Acrosage: inverted partner massage
Partner yoga play
Sex swing for aerial intimacy
Restful inverted position for meditation, reading, journaling, texting, surfing the web
Aerial trapeze and silk dancer training

Benefits:

The brain rush of inversions and the deep bodywork accessible in the swing offer an unparalleled natural high. It feels really good.
Get your body back or better than ever: the all over toning and anti-gravity effects of the swing help your body look and feel its best. You may still want to go to yoga or pilates class, but you won't have to.
Improved brain functioning due to increased blood flow
Improved blood circulation and lymphatic drainage
Improved digestion and elimination
Relaxation, relaxation, relaxation upside down or in the hammock
Rehab your tired and poor joints and connective tissues, your huddled masses of muscles yearning to breathe free
Unpack your Back! Unfurl your spine. Spinal decompression for freedom from pain. Bonus: you can grow taller.
The variable length handles give your arms and legs wings.
Improved body-mind coordination
Skeletal alignment and postural correction
Elevated mood and balanced hormones
Beauty and grace that results from ease in a body
Freedom to work out at home or take it outside, to the park, on vacation, the campground, the beach, etc. It's minimal weight and comfy hammock potential makes it the perfect backpack companion.

Specs and Materials Included:

Overall Weight of Swing, handles and adjustment ropes = a couple oz shy of 3 pounds; 1.3 kg

Maximum suspension weight = This is a guesstimate. Swings have been tested up to 500 pounds.

1 parachute nylon swing/hammock with 6mm stainless steel S hooks and triple stitched seams. Majority of swing is double thickness of fabric. Dimensions: 2.5 meters long

Three pairs of handle grips at three lengths suspended from nylon parachute fabric and 6mm stainless steel S hooks: Foam rubber handles
Nylon rope straps (6mm) for adjustable height
Matching parachute nylon draw string carry sack
Machine washable

Production: Fairly made and sewn in Bali, Indonesia out of the highest quality parachute nylon fabric in a variety of single and combination colors. The producer, Gravotonics, is low volume and high quality. Note that similar swings for sale on the web sell for $199 and are made in China. You decide.

Current Colors Available:

Black
Dark Grey
Mid Blue
Dark Turquoise
Purple
Dark Green

Installation: Simple to install even for blissed out yogis. When standing, the swing saddle should hang just above the bottom crease of your booty and when fully inverted, your head should easily clear the floor.

Indoors: Install eye bolts in ceiling hidden support beams. Throw the swing ropes over exposed beams/rafters. Install eye bolts in the doorframe of a doorway

Outdoors: Hang the swing from playground equipment bars or a strong tree branch. Install eye bolts to overhead structures on your porch/patio/deck/lanai/gazebo. Use a portable rack designed for swing use.

Note: For details, research yoga swing installation online. There are youtube how-to videos. You will need additional strong rope to attach the swing to a tall ceiling or over a beam and two technical carabiners for ease of moving the swing around.

Use: Explore your body’s inclinations, take a private lesson with a teacher like me or classes if you can get it, watch videos and view images online for inspiration. Here are instructions for the Basic Full Inversion:

With the swing hanging behind you, the horizontal swing fabric (saddle) should be an inch or so above the bottom edge of your booty. Stand on your tip toes or hold onto the highest handles and hop up so that the bottom edge of the saddle snugs across the lowest part of your booty and the upper edge of the saddle is at the upper edge of posterior pelvis (top of sacrum). Hold on to the handles or to the vertical swing fabric and lean back.
Bring your legs up and wider than the vertical swing fabric. Bend your knees and wrap your lower legs around the vertical swing fabric so that the soles of your feet come close together in front of the straps. The fabric saddle supports your pelvis completely and the fabric lies securely across your inner thighs.
Let go of the handles and recline into a full 180 degree inversion. Your arms can hang and touch the floor, or cross your arms and hold opposite elbows. Relax and breathe.
The most basic way to transition out is to come up the way you went in. Reach up your hands to hold onto vertical fabric or handles, gently and slowly lift your torso up as you separate your feet, unwrap your legs, and lower your legs. Pause once you’ve come upright and sit in the swing for a few breaths to acclimate to the full upright position.
It will take some practice to get into the inversion with the saddle fabric in the right place. If it bunches up or twists, simply come up, adjust the fabric, and try again.
Once you’ve mastered the basic inversion, you can continue expanding your comfort zone with infinite postures and variations.
If there is ever pain, discontinue the movement and rest. The face turning red is normal. People new to inversions may experience pressure in their head, which lessens over time with practice. Inversions are not recommended for folks with sinus congestion, untreated high blood pressure, glaucoma, imminent migraine, or any other concern or condition that warrants a doctor’s care.

Shipping: Shipping within the United States: $12.00, via USPS parcel post. Allow up to 7 days to the west coast and up to 12 days to HI or AK. Swings available for pick up in Middle Tennessee. Send an email for a shipping quote outside the US.

Returns Policy: Please be certain that you want the swing as all swings deserve a loving home and returns are not accepted. You will definitely be satisfied with the quality and performance. All swings are thoroughly inspected and tested by the manufacturer and I visually inspect them as well. In the seven years that Gravotonics has been manufacturing these swings in Bali, they have never had one break and have never had one returned due to faulty workmanship or materials.

The Obligatory Disclaimer: User accepts all risk and/or liability. The retailer does not accept responsibility for any injuries or damages. You are advised to consult with your health care practitioner before using the swing, and also to seek the assistance of a professional contractor with installation.

Payment: Payment may be made by PayPal to leela@breatheyall.com or by personal check if you so desire. Specify color choice in note to seller. Special orders of custom colors, both single color and two tone, are possible (ask for photo swatches), though there is a wait due to order lag and shipping from Indonesia.

Namaste Friends

Essential Wellness Practices: Things that make us feel good

noreply@blogger.com (Leela Robinson) — Mon, 28 Jun 2010 19:53:00 +0000

Nature gives us sometimes gentle, sometimes compelling incentive to take care of ourselves: health feels good and lack of health is unpleasant. Thankfully, the practices that create the conditions for health are mostly intuitive and pleasurable. Over the past 20 years of choosing nature's ways, I've experienced a share of impaired health, sought guidance from experts, and tried on some interesting and creative natural health practices. Some things I've learned:

It is more efficient to maintain a body's health, rather than deal with lack of health.
Insight arises with awareness. Increased awareness of the effects of my choices is more helpful than judgment.
Health and wellness is an inside job, it can't be bought, there are no quick fixes, and no one else can do it for me. We sure can help each other though.
Natural health is take responsibility--do it yourself--think for yourself health. The body-mind is connected, and to achieve lasting change in my body, I need to change my mind.
Natural health practices cause no imbalances, side effects, or unintended consequences.
Caring for ourselves is caring for other people is caring for our planet.

This post is dedicated to my parents Bruce and Karin Butler of Portland, Oregon who raised a brood of children with natural foods and remedies and modeled for us independent thinking and resourcefulness. Mom was the torch bearer for health, persevering through whining, complaints, and Dad's occasional outbursts of donuts and soda pop. Many, many people have and continue to benefit from their creativity, humor, compassion, knowledge, and wisdom.

Like health, this list of natural health practices is a work in progress. The objective here is not to create an exhaustive list of helpful health practices, rather, to focus on basic essentials. What is essential to you?

Listen to your body

Give your body what it wants. Often, the body is not asked what it needs because the mind thinks it already knows. Forget about media propaganda, self imposed rules, shoulds and what worked in the past. Use your mind to dialogue with your body and build rapport. Do you need rest? Activity? Touch? Water? Food? Companionship? Intellectual stimulation? To help and be of service? Respond to needs as they arise. Keep the dialogue going with your body to discern with greater clarity how to meet your present moment needs and wants.
Move mindfully. Bodies are designed to move and be physical in a variety of ways. Choose activities of daily living that satisfy your body's need to move and work and your need for enjoyment and productivity. Maintain safe and balanced body mechanics to avoid injury and overuse. Alternate your posture so that both sides of your body work evenly. Give your body rest and stretch breaks. Breathe fully. Honor your range of motion. We are strongest at our core with neutral joints. Engage the powerhouse of your core at your physical center and extend that strength outward to be powerful at increased range of motion.
Present moment, present activity. Once you've decided on a course of action, make the most of it. Engage fully. Notice distractions and bring your attention back to the present moment experience. If you are a multitasker, encourage yourself to focus on one task at a time.
Breath is the hookup. The better we breathe, the better we live. Start with your belly - soft belly breathing. Replenish every cell with life force as you breathe. Each breath a pulsation of life: letting go -- filling up. Breathe into the core of who you are and shine forth the essence of who you are. May the path be illuminated one step at a time. One breath at a time.
Accept yourself, accept your life. Accept your body and the way it looks and functions at this time. Self acceptance is beautiful. Gratitude is beautiful. No need for pride or shame. Accepting your body is integral to accepting your life (the way things are or appear to be) at your present level of understanding. It is what it is. Always changing. Be the change that you want to see. Acceptance is a sense of surrender or letting go of attachment. Complete exhalation, emptying. A sense of relief. Full inhalation. A sense of expansiveness and creative potential fills in. Total gratitude. Total nourishment. PS: Going nude in your own safe space, even just your bedroom, helps with self acceptance.
Pleasure heals. Do something everyday purely for pleasure, guilt free.
Dominance is overrated. Use your nondominant hand whenever possible to balance out imbalances. When I had a full time computer oriented job, my right shoulder used to burn from using the mouse. I started using my left hand to mouse and allow the right side to rest a bit. Over the years I've tried to let the left side learn to do more things. The left side is timid and needs lots of encouragement and praise. The right side is somewhat impatient with the left and reluctant to give up control, but ultimately is grateful for the rest. Notice also which side of your mouth you chew more with, which side you sleep on, and which leg you lunge or jump forward with. Change it up. It is good brain exercise and an opportunity to laugh with yourself.
Go upside down. Of all yoga poses, I think inversions are the most beneficial and most important to practice often. These are poses in which legs are above your heart and head is below your heart. Practice daily as preventative medicine, to support overall circulation, to balance the pull of gravity on the body, to restore your energy reserves, and to shift perspective for a better mood and attitude. An easy and effective pose is Legs up the Wall. Sit next to a wall, lean back and swing your legs up so that you can lie on your back with legs straight up the wall. The wall supports your legs while the floor supports your pelvis, spine, head in a straight line. Relax and breathe.
Touch and be touched. It never ceases to amaze me how healing massage is for the body, and how quite possibly it is the best attitude adjuster possible. Trade massage with your sweetheart or a friend. Pay a professional. Monthly massage is a minimum for optimal health maintenance.
Create a healthcare team. Pay attention to your pain -- it is the body talking. Don't be a martyr. Work on yourself with your hands and bodywork tools. Get help with chiropractic, acupuncture, naturopathic medicine, colon hydrotherapy, yoga instruction, bodywork, etc.
Spend time in nature daily. Get your body outside and interact with the natural world. Wade a creek. Lie on your back in the grass. Grow a garden. The planning and effort that goes into growing food pays off in a multitude of ways. Look to Mother Earth News for inspiration.

Eat real food and drink pure water

Raise your food and drink standards. Decide that chemicals (including preservatives), hydrogenated oils, and corn syrup not food/drink. You'll be more likely to plan ahead and prepare something that is less processed and more wholesome.
Rely on food for nutrients, rather than supplements. Make food your primary line of defense/prevention. Supplements help secondarily. The best supplements are whole food based - like flax seeds, hemp protein powder, EFA oils. The big thing in the raw food world is green smoothies: Greens, like spinach, blended with fruit. It will be sweet if you use more fruit than greens. Be creative and make it palatable for yourself. Add in some stevia as a natural, no calorie sweetener, and other supplements, like ground flax seeds.
Discern between mouth hunger and head hunger. Do you want to eat because your body needs nourishment, or because your mind wants to be distracted or entertained? It is fine to eat purely for pleasure or entertainment, and helpful to be aware of it. There could be another need/want masquerading as desire for food. Check in with yourself to find out what would be most satisfying.
Drink water. Isn't it time to drink some water? A hydrated body can function more optimally. Sometimes thirst can be mistaken for hunger. Drink some more water just to be certain.

Make every day a spa day

Shower or bathe twice a day if possible. Your muscles and joints will enjoy the water massage. Two shorter showers can use the same amount of water as one longer one. For shower-takers, make time for at least one immersion bath per week for all over relaxation.
Rejuvenate with cold water. If you have a refreshing stream/lake/river/ocean to jump in, go for it! On a daily basis, wrap up your bathing regime with a cold shower for overall rejuvenation, as well as improving circulation and toning skin. My vision is to have two clawfoot tubs on an outdoor lanai surrounded by bamboo - one for hot soaks, one for cold plunges. Until such vision unfolds, one or two cold minutes at the end of the shower meet the need. Consider a couple alternating cycles of a few minutes of hot shower with a minute of cold. Let me know if you see a deal on a claw foot tub.
Maintain sinus health with the neti pot. This ayurvedic nasal irrigation technique sends a soothing, gentle stream of salt water flowing through your nose, washing away pollens and other irritants, mucus, viruses and bacteria. It works best for me in the shower, where it doesn't matter if water drips. Don't worry if you fumble at first, you'll get it, and you'll keep doing it when you realize how much better you breathe and feel.
Use all natural cleansing soap. Please avoid the smelly, chemical laden supermarket soap. Try Dr. Bronner's liquid castile soap, certified fair trade and made with organic oils. My favorite is the peppermint as it is leaves everything smelling fresh and it doesn't irritate the privates. Keep your crevices clean. Get a washcloth and your soapy finger up there if that is what it takes. For a superb and affordable line of natural health care products and supplements, check out Himalaya Herbal Healthcare. Clean bodies get more lovin'. Just sayin.
Use the crystal. Avoid commercial antiperspirant deodorant preparations and use the all natural, mineral salt crystal instead. Apply while your skin is warm and damp and you will have sweet pits with no odor and no yucky residue.

Practice dry skin brushing. Dry skin brushing helps to stimulate and detoxify the skin. Try it when you wake up or before your shower. Use loofah mitts that are designed for dry skin brushing (soft enough to conform to your contours and firm enough to briskly stimulate the skin). Dry washcloths will do in a pinch. Scrub in circular movements from hands and feet towards your heart.
Exfoliate in the shower. A readily available, safe and effective exfoliant is baking soda. Put a handful on your wet soapy washcloth and gently scrub your face and body all over. Exfoliation keeps your skin soft, smooth and functioning optimally. Stretchy shower gloves are another exfoliating aid.
Moisturize. Before or after bathing, practice self massage using all natural, chemical free, organic if possible oils. If it is good enough to eat, it is good enough to put on your skin. Extra virgin organic coconut oil is luscious to rub yourself down with and it makes a superb personal lubricant too. Jojoba is a lighter skin oil. Aloe gel is great for hydrating skin.
Oral hygiene. Don't be that guy/gal that people turn away from because of bad breath. Keep a little .5 ounce bottle of peppermint essential oil handy. Shake a drop or two on your tongue for minty freshness. It helps with digestion too. Tea Tree essential oil is an oral health dream. Put a couple drops on your toothbrush along with your tooth paste/gel for an antibacterial boost. Buy a tongue scraper and use it after brushing. The stainless steel kind last forever and are easy to clean. You don't want that gunk on your tongue. If you feel a cold coming on, put a couple drops of oil of oregano under your tongue to boost your immune system.

Please share what works for you in the comments. The few products I've mentioned can be found online at www.vitacost.com.

The Balancing Process

noreply@blogger.com (Leela Robinson) — Tue, 16 Mar 2010 12:00:00 +0000

Balance is the place between two opposing forces that is desirable over purely one state or the other. The balance place is where the negatives of both forces are minimized, resulting in ease, harmony and equilibrium. We know from experience that the balance in life can be upset with what seems like too much of one thing and not enough of another. We also know that things have a way of working out for balance, sooner or later. My question for us: How do we work with the inevitability of fluctuation and disturbance in a way that streamlines the balancing process for the highest outcomes?

One approach to balance is to transform relationship with the fluctuation from adversarial/problematic to solution oriented/opportunity. The practice begins with becoming intimately acquainted with the seemingly disparate/conflicting qualities of energy streaming through the whole self. Simply sitting and experiencing breathing reveals the opposing yet complementary forces of expansion and contraction. As awareness grows of how expansiveness brings openness and levity, there is concurrent revelation of how contraction brings stability and gravity. We need both expansion and contraction. The more familiar we become with these paired forces, the more we are able to call on one to temper the other.

To influence the balancing process is a strong yoga practice. Feeling inflexible or stuck? Feel your roots while you fire up your inhalation. Feeling ungrounded like a kite with a broken tether? Enjoy the freedom as you deepen your exhalation. Feeling weak? Experience yourself surrendered in childs pose on your yoga mat. Breathe full and deep with your whole body. Emerge from childs pose feeling courageous energy flow through you like a peaceful warrior.

The following three part balancing process is a breath oriented way to connect deeply with the opposing yet complementary energies that create balance. Practice on your yoga mat, sitting cushion, and in everyday life.

Exhale

Touch down and take root. Stability before mobility. Anchor through body's weight bearing points. Tap into the the force of gravity as an ally. Let gravity ground your material body. Focus.

Inhale

Lighten up. Maintain your ground, breathe and open to expansive levity. Brighten and radiate from the inside out. Give gravity its due, yet allow levity to elevate what is already spacious: thoughts, the space within and between cells.

Pulse

Balance complementary/opposing forces of energy through balanced inhalation/exhalation. From the following list, choose pairs of complementary energies that appeal to you.

Yin / Yang
Passive / Active
Contractive / Expansive
Feminine / Masculine
Integrate / Extend
Intimacy / Freedom
Contemplation / Celebration
Gravity / Levity
Surrender / Effort
Roots / Fruit
Depth / Expansiveness
Embrace / Release
Passive / Active
Core / Periphery
Inward / Outward
Flowing / Steady
Soft / Firm
Receiving / Letting Go
Cooling / Warming
Moon / Sun
Shadow / Light

Let's become intimately acquainted with how the whole self experiences the opposing, yet complementary forces of nature. Awareness creates space to make informed choices about how to skillfully navigate the moment for optimal ease, harmony, and equilibrium. Let's enjoy this breath.

100+ Benefits of Massage

noreply@blogger.com (Leela Robinson) — Mon, 22 Feb 2010 00:55:00 +0000

In the years that I've been in the massage profession, I've learned there are two main reasons why people get their first massage. The first is that a client is experiencing pain in their back or neck and a healthcare provider, frequently a chiropractor, prescribes therapeutic massage for pain relief. The second main reason is that a client is on vacation or received a gift certificate and wants to treat themselves to a relaxing, wellness massage at a day spa. Whether new clients come to massage for pain relief or pampering, I almost always hear "I never knew what I was missing. This feels like something I need on a regular basis."

We feel the need for massage because, subjectively, it feels good. Research shows that, objectively, massage facilitates immediate and cumulative benefits for people at all stages of life, living with all types of health concerns. Many of the benefits of massage seem to be attributed to decreased stress hormones (cortisol). Stress is necessary, but too much, unmitigated, is a killer. Massage can be viewed as a treat and it can also be viewed as preventative health care. We can pay now for prevention that feels good, or pay later for intervention that feels bad. Studies conducted by the Touch Research Institute at the University of Miami demonstrate that we can benefit from even small doses of massage, such as a 15 minute chair massage, and that longer, periodic sessions provide more benefits.

Physical and Physiological Benefits:

Reduces stress levels
Reduces musculoskeletal pain, both localized and general
Improves circulation of blood, oxygen and nutrients
Improves movement of lymph fluids and elimination of metabolic waste
Promotes deeper and easier breathing
Improves posture
Increases relaxation
Reduces muscle tension
Improves muscle tone
Improves immune function
Decreases auto immune problems
Decreases pulse
Reduces respiratory rate
Decreases heart rate
Increases parasympathetic activity
Decreases fatigue
Increases vigor
Shortens time getting to sleep
Improves quality of sleep
Reduces blood pressure
Reduces PMS symptoms
Increases joint range of motion and flexibility
Improves performance in athletics and daily activities, such as walking
Improves skin condition, texture and elasticity
Promotes tissue regeneration, reducing scar tissue and stretch mark
Promotes faster recovery from muscular fatigue
Alleviates delayed onset muscle soreness from physical exercise
Improves digestion and elimination
Reduces frequency of headaches
Reduces swelling and edema
Eases medication dependence
Reduces post surgery adhesions and swelling
Reduces spasms and cramping
Releases endorphins
Shortens post injury recovery time
Relieves repetitive movement strain
Manages pain of chronic conditions, like fibromyalgia, migraine, and arthritis
Prevents active lifestyle injuries by keeping body flexible

Mental, Psychological, Emotional Benefits:

Improves cognitive function
Decreases confusion
Improves mental clarity
Alleviates depressive symptoms
Decreases anxiety and anxious behavior
Improves self esteem
Improves body image
Improves emotional balance and mood
Promotes bonding between family members
Improves job performance
Improves attitude toward touch
Fosters peace of mind
Reduced aggression and hostility
Promotes a relaxed state of mental alertness
Helps relieve mental stress
Improves ability to monitor stress signals and respond appropriately
Enhances capacity for calm thinking and creativity
Satisfies needs for caring nurturing touch
Creates body awareness
Fosters a feeling of well-being
Increases awareness of mind-body connection
Improved spousal relations

Benefits for Some Specific Populations and Conditions:

Migraines and chronic tension headaches: Fewer distress symptoms, less pain, more headache free days, fewer sleep disturbances, less medication and increased serotonin levels
Chronic fatigue syndrome: Less depression, reduced pain and cortisol levels, increased sleep
Hypertension: Decreased blood pressure, less anxiety, less depression and hostility and decreased stress hormone levels (cortisol).
PMS: Decreased anxiety, depressed mood and pain, reduced water retention and overall menstrual distress
Fibromyalgia: Better sleep, diminished pain, less stiffness and fatigue
Asthma: Increased pulmonary function
Diabetes: Decreased glucose levels, improved compliance on insulin and food regulation
Carpal tunnel syndrome: Improved grip strength, lower levels of pain, anxiety and depressed mood
Chronic low back pain: Less pain, depression, anxiety and improved sleep, improved trunk and pain flexion performance, and higher serotonin and dopamine levels
Cancer: Increased relaxation, increased natural killer cells, decreased nausea, decreased pain and discomfort post surgery, feelings of closeness when massaged by significant other, reduced fatigue, decreased anxiety, improved sleep quality
Pregnancy: Less anxiety, less leg pain, improved mood, better sleep and less back pain
Labor and post partum: Reduced pain, shorter labors, shorter hospital stays, less postpartum depression, less postnatal complications
Infants: Reduced illness, gained more weight, showed greater improvement on emotionality, sociability, and soothability temperament dimensions and had greater decreases in urinary stress catecholamines/hormones (norepinephrine, epinephrine, cortisol)
Infants and children with sleep onset difficulties: Fewer sleep problems and shorter latency to sleep onset
Preterm Infants: Enhanced growth/weight gain, enhanced bone formation, decreased stress levels, improved motor function, reduced hospital stay
Preterm infants with cocaine exposure: Increased weight gain, fewer postnatal complications and stress behaviors, more mature motor behaviors
Children with leukemia: Improved immune function with white blood cell and neutrophil counts decreased
Juvenile rheumatoid arthritis: Decreased anxiety and stress hormone levels, decreased pain
Children with asthma: Improved pulmonary functions and decreased anxiety
Children and Adolescents with ADHD: Reduced hyperactivity, more time on task, less fidgeting, less day dreaming, less anxiety
Children with Autism: Less stereotypic behavior, more on-task and social relatedness behavior, fewer sleep problems, touch aversion decreased
Nursing mothers: Breast massage improved production and composition of milk
Children with cerebral palsy: Reduced spasticity, less rigid muscle tone overall, improved motor functioning, improved cognition, more positive facial expressions
Preschoolers: Improved cognitive function
Children with constipation: Number of bowel movements increased and the incidence of soiling decreased
Children with cystic fibrosis: Reduced anxiety, improved mood and peak air flow readings
Children with Down syndrome: Enhanced motor and muscle function
Post traumatic stress in children: Happier and less anxious, lower salivary cortisol levels, less depression, more relaxed
Child and adolescent psychiatric patients: Less depressed and anxious, better nighttime sleep, more cooperation
Alzheimers: Reduced agitated behavior
Women with breast cancer: Less depressed, less angry and more vigor. Increased dopamine levels, Natural Killer cells and lymphocytes
Hospice patients: Decreased systolic BP, diastolic BP, and heart rate and increased skin temperature
Parkinson's disease: Improved in daily functioning including having more effective and less disturbed sleep
Prostate massage in men: Reduced prostate specific antigen levels
Chronic obstructive pulmonary disease (COPD): Reduced anxiety and improved pulmonary function
Renal disease: Improved quality of sleep, improved quality of life
Smokers trying to quit: Self massage reduces smoking cravings
Elderly stroke patients: Reduced pain perception and anxiety; physiological measures (systolic and diastolic blood pressure and heart rate) changed positively, indicating relaxation.
Post thyroid surgery: Reduced edema and swelling; skin tone and texture improved
Burn patients: Decreased anxiety and cortisol levels, reduced itching and pain, improved mood
Multiple sclerosis: Lower anxiety, less depressed mood, improved self-esteem, better body image and image of disease progression, and enhanced social functional status
HIV: Less anxiety and depression, enhanced immune function including increased natural killer cells
Eating disorders: Lower stress and anxiety levels, decreases in body dissatisfaction, increased dopamine and norepinephrine levels

Just because massage feels good doesn’t mean it is anything less than therapeutic. For so many reasons, it is wise to consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that meets your needs. I see the minimum for health maintenance as 60-90 minutes monthly. More frequently, mo betta. Despite the benefits, massage isn't meant as a replacement for regular medical care. Let your doctor know you're getting massage and be sure to follow any treatment plans you have. Discuss massage with your doctor first in cases of:

Unexplained pain or other symptoms
Fever or infection
Burns or open wounds
Cancer
Blood clots
Fractures
Rheumatoid arthritis
Severe osteoporosis
Pregnancy

Researching and writing about these massage benefits has expanded my experience of gratitude for being able to serve as a massage therapist. Thank you for touching and being touched!

Sources:

Touch Research Institute, www6.miami.edu/touch-research/abstracts

Compassion in Action: The Yoga of Communication

noreply@blogger.com (Leela Robinson) — Thu, 11 Feb 2010 05:50:00 +0000

In honor of Valentine's Day, let's meet in a place that transcends (and includes!) flowers and chocolate, a place where being empathetic, genuine, and real demonstrates more love than "being nice" ever will. One of the best ways to love is to communicate with compassion and steer clear of communication quicksand, such as: criticism, demands, diagnoses, blame, attacks, defensive reactions, ultimatums, complaints, whining, and stony silence. Some psychologists (Maslow) say that all human behavior is in service of getting needs met. It is all too easy to behave in reactive, habitual ways that result in no one getting their needs met. Thankfully, clear, compassionate communication can help everyone involved get their needs met.

One of the choices that yoga practitioners make is to practice ahimsa. Ahimsa is the yogic practice of non-harming, which is one of the five yamas (restraints) that make up the code of conduct inherent to classical yoga. A method of communication that embodies ahimsa is Non Violent Communication (NVC), as founded by Marshall Rosenberg of the Center for Nonviolent Communication. NVC emphasizes present moment awareness, compassion, honesty, non judgment, and gracious perseverance.

Before looking more at NVC, let's gaze gently upon interpersonal conflict: My loving and devoted partner's choices and actions can trigger feelings in me that are unpleasant, but what makes matters worse is when my feeling is amplified by a more or less violent reaction that shirks all personal responsibility, like words of judgment, shame and blame. Then the situation really heats up when I let loose the knockout punch with a demand. Round two sees my "opponent" reeling, but recovering enough to fire off a barrage of defensive verbage. Eeeek! I know, I want to run away too! All that energy expended, and no one got their needs met.

Let's take some deep breaths, and look at how NVC and yogic awareness helps peace take root and blossom. Once again, my loving and devoted partner's behavior triggers feelings in me that are unpleasant. I recognize the feeling energy by practicing body awareness. Breathing full and deep, I take time to trace the feeling to my underlying need that isn't being met. Once I know the need, then I can brainstorm alternatives for meeting the need. Taking responsibility for meeting my own needs, and wanting my partner's needs met as well, I can then share my internal process with my partner through the four step NVC process:

When I see (observe, hear, imagine, remember) ______________________

I feel (experience) ___________________________

Because I need (want, value, desire, hope, wish, expect, think) ________________________

Would you be willing to ____________________?

It is helpful to ask my partner to listen to all that I say and then mirror or paraphrase my message. Mirroring is validating and I also discern whether the message was received in the spirit in which it was intended. My partner does not have to agree to my initial request for action (Would you be willing to...). If agreement is not reached, then other strategies can be offered with the intention to meet both of our needs. The receiver does not have to know NVC. Keep sharing observations, feelings, needs and requests even when resistance is encountered. If it isn't possible to do, or remember every step, it is worth doing just one. A simple observation can be powerful. Taking personal responsibility, embracing compassion, practicing non judgment, and being patient are practices that can transform conflict into cooperation.

NVC is a worldwide movement and some online research reveals plenty of written material, podcasts and trainings available. Please read on to learn more about applying the basic NVC model, and research further to learn more about numerous ways to apply the NVC model and its variations.

1. Observations: When I see (observe, hear, imagine, remember) ________________________

What is happening? What just happened? With factual observations we differentiate observations from evaluations, establish common ground and trust, and affirm the interaction as an opportunity for mutually beneficial outcome, rather than a problem or a conflict
Carefully observe actions, behaviors and conditions that are affecting me (contributing or detracting from my well being), while detaching subjective interpretations and judgments from the observations. The receiver's actions, even when in conflict with our values, are still an attempt to get legitimate needs met.

2. Feelings: I feel (experience) ________________________

How am I feeling? Feelings are a combination of emotional states and physical sensations. We have feelings when needs are satisfied and met, and when needs are not satisfied or met. It is important to differentiate feelings from thinking which could be tinged with judgment, criticism, or blame
State how I am feeling in relation to the action
Examples of common "dissatisfied" feelings include: worried, irritated, fearful, disappointed. Visit this link for a list of feelings.

3. Needs: Because I need (want, value, hope, desire, wish, expect, think) _______________________

What is my need? Identify and connect with the underlying needs (wants, values, hopes, desires, wishes, expectations, thoughts) that are being met or not met in relation to what is happening and how I am feeling.
When our needs are met, we have happy, positive feelings; when they are not met, we have negative feelings.
Examples of universal human needs include: sustenance, trust, understanding, protection, support, love. Visit this link for a list of needs.

4. Requests: Would you be willing to ________________________________

How can my needs be met? How can the receiver's needs be met? I need to take responsibility for getting my own needs met, and allow the receiver to take responsibility for theirs. It is up to the receiver to inquire within as to their own needs and communicate them.
Make a request for action to meet the need just identified. Allow the receiver to say no or propose an alternative.
I need to stay open and willing to explore new strategies for meeting my needs as well as theirs.
If one of the parties involves becomes argumentative, or caves or gives in out of fear of conflict or to avoid the effort of honest, self aware communication, try to stay with the process. The peace and understanding that results will last longer than the shaky cease fire of avoidance and denial.

Compassionate communication feels flowing and natural with practice. I like keeping a copy at hand of the NVC four step process, as well as copies of the feelings and needs lists.

Let's practice loving each other up with communication that upholds our ideals and uplifts our hearts.

Happy Valentines Day!

Essential Home Yoga Practice: Getting Started

noreply@blogger.com (Leela Robinson) — Thu, 28 Jan 2010 02:35:00 +0000

Look no further than your own living room to stretch and breathe, as well as accept, integrate, balance and harmonize with life. The space that you create in your day and in your home for a yoga practice may be directly reflected in vital health and a spacious, gracious experience of your heart. Your practice is for you and for us all.

Create Space

Clear space in an area with natural light if possible. Rearrange furniture so that you have floor space to stretch out on and a wall to prop yourself up on. Find a sitting prop, like a meditation cushion, folded Mexican blankets, or a firm pillow. Unroll your yoga mat if you have one.

Breath Invocation

To connect with breath, take time to establish a supportive foundation. Sit on your yoga mat, or lie down on your back if you are stressed or fatigued. To sit comfortably, use a sitting prop, like blankets or a sitting cushion, cross your legs in front of you and sit high enough so that knees angle towards floor. Rest your hands on thighs. Line up your shoulders over hips and ears over shoulders to sit tall. If your low back is rounded outward instead of inward, sit on the edge of a firm chair, or sit with your back against a wall. Feel the movement of breath pulsating through you. Inhale and open to receive the breath fully. Exhale and release the breath completely as you release tension.

Yoga Warm Ups

Yoga warm ups prepare the body and mind for yoga practice. Warm ups link breath with movement, connect the core with periphery of body, heat major muscle groups and lubricate joints. Breath is a primary focus of the warm ups. Breathe one or two breath cycles per movement. Receive and accept on the inhalation, release and let go on the exhalation. Establish the foundation of each position first, then engage fully in the activity. You don't need to practice all or even any of the warm ups described here. Listen to your inner teacher to guide you through the movements that are just right for you.

Seated Spinal Warm Ups

Flexion/Extension: Sitting with base of pelvis on mat, inhale to extend heart forward into backbend, bend elbows to help pull the chest forward, tip pelvis and arch the spine. Exhale and tuck pelvis, straighten arms and lean back into a C curve flexed spine with chin toward chest. Continue to extend the spine forward and flex the spine back.

Spirals: With pelvis and legs anchored, circle torso 360 degrees parallel to the floor. Inhale as you circle the spine forward into extension and exhale as you circle back into flexion. Circle a couple times clockwise and counterclockwise.

Transition to hands and knees

Cat/Cow Variations

On hands and knees with wrists under shoulders and knees under hips

Cow (backbend like a sway backed cow): Inhale to backbend, lift head and heart forward, tilt pelvis and reach sitting bones up.

Cat (flexed spine like a Halloween cat): Exhale to forward fold, release chin to chest, tuck pelvis, scoop tailbone, lift back body into convex shape.

Sassy Cat/Cow: Inhale to cow, bend elbows wide, and soften heart towards floor for full deep breath, exhale and circle torso to side, complete exhalation as you circle up into cat. Inhale as torso continues to circle to other side, then complete inhalation with softening heart down towards floor. Practice circling clockwise and counterclockwise.

Core Strength: From all fours, inhale and extend one leg straight back and opposite arm straight forward into a backbend. Exhale and draw elbow to knee underneath body into forward fold. Move from the core and practice several times on each side.

Childs Pose Flow: Sit back on your heels and keep arms stretched out in front palms down on the floor, rest forehead on floor for childs pose. Inhale and round the spine forward to all 4's, bend elbows wide and dip heart towards floor at top of inhalation. Exhale and round the spine to sit back on heels. Repeat this circular flow.

Cobra Flow

Inhale from childs pose forward to all 4's and exhale to lower on to belly. From core of belly, stretch back through legs, scoop tailbone, point toes and press down through tops of feet and knees. Place hands palms down next to middle ribs, inhale and reach heart forward and extend spine into a backbend. Breathe the pose. Exhale, press down through hands and knees, lift through core onto all 4's and sit back onto heels in childs pose. Repeat the flow from childs pose to cobra. Swivel hips variation: from cobra, sit hips off to left and right to stretch and open outer hips.

Downward Facing Dog

Press into hands and feet to all 4's and reach hips up and back into an inverted V posture with arms and legs straight, hands shoulderwidth apart and feet hipwidth apart. Whenever you need to rest your hands, release your knees to floor in all 4's or sit back into childs pose.

High Heel Dog: Inhale and press down through balls of feet and lift both heels high. Keep legs straight. Exhale and lengthen back through legs to ground heels down. Repeat

Walk the Dog: Bend one knee while keeping other leg straight, and then alternate. Let pelvis and hips shift side to side.

Bent Knee Dog: Step feet wide as mat, lift heels high and bend knees as wide as mat, lift hips high. Shift hips L-R

3 Legged Dog/Plank: From down dog with feet hip width apart, extend one leg high behind in line with spine. Keep leg and spine straight and inhale to 3 legged plank, exhale back to 3 legged dog and switch sides.

Stacked Hip Dog with Knee Circles: From 3 legged dog, stack hips and turn upper leg out. Bend upper leg at knee. Keep shoulders and torso square as pelvis and lower back turn open. Circle the bent upper knee in a wide circle to explore full range of motion in hip. Release to downward dog and rest. Repeat on second side.

Core Strength: From 3 legged dog, exhale bent knee to chest in plank pose, inhale to straighten back out; exhale, cross knee under body to opposite elbow, inhale back out, exhale knee wide to outer upper arm, inhale back out and lower down. Rest. Repeat on second side.

Lunge Warm Ups

For lunge warm ups, keep your fingertips on the mat, bend front knee to 90 degrees with knee over ankle and focus on the lower body.

From down dog, step forward to low lunge and drop back knee. Tent fingers on mat “spider hands”. Exhale to jump switch or inhale to step forward and exhale back to 2^nd side. Repeat with straight leg lunge with back heel high over ball of foot, Warrior 1 with back heel down and toes turned out 45 degrees, and Warrior 2, with back heel down and toes turned out 90 degrees.

To jump switch, shift weight forward into hands. On exhale, bend back knee and pop hips ups, scissor legs mid air to land with opposite foot in front.

Lunge Warm up variation: On each side of lunge warm up, pulse from bent front leg to a straight front leg and back to bent, then switch to 2^nd side.

Standing Forward Fold

From lunge, step to forward fold at top of mat, feet hipwidth apart, fingertips on floor or hands on shins.

In standing forward fold, walk it out bending one knee and then the other to shift hips L-R

Hanging Forward Fold: Cross forearms to frame head. Hang to traction spine and shoulders. Take a couple breaths to roll up, stacking one vertebrae at a time, to standing. Once standing, separate arms, inhale and reach up, then rest arms at sides.

Standing

Stand with hips stacked over ankles, shoulders stacked over hips, ears lined up over shoulders.
Swinging Horse Pose: Separate feet mat width apart, turn toes out and bend knees slightly for horse pose. Swing arms side to side and twist spine from base to crown. Keep pelvis facing forward, and allow for maximum arm swing and spinal rotation. Let your head go. Come to rest at center.

After warm ups, move deeper into your practice, or continue on with your day feeling open, centered, grounded.

Yoga Mat Notes

A quality yoga mat is the first prop you'll want to acquire. A yoga mat provides a padded, but not squishy, non slip surface. My favorite mats are made from natural, thick, durable materials like rubber, but they cost and weigh more. You can get a cheap, but thin mat at big box retailers. To buy online, I recommend www.huggermugger.com because they have a variety of high quality mats to choose from. Clean your mat before using because it will smell of chemical VOC. Even the natural rubber mats need to be aired out first.

Massage Education

noreply@blogger.com (Leela Robinson) — Mon, 11 Jan 2010 22:07:00 +0000

Ever since my early 20's when I fell 30 feet and landed on my back, I've sought out chiropractic and massage care with positive outcomes. Over the years, I've learned how chiropractic adjustments and skilled massage received on a regular basis will facilitate optimal energy flow for a healthy body-heart-mind. My interests in health and wellbeing for all often have me thinking about how to bring more massage to more people. What great experience it has been to be involved with massage instruction at Georgia Career Institute in McMinnville TN. Interacting with staff, students, and curriculum has prompted reflection upon my own positive massage school experience circa 2000 at the Maui School of Therapeutic Massage. Massage schooling is essential for becoming a Licensed Massage Therapist, however, massage school and ongoing formal education is just one component of a skilled massage professional's education. And paying for massage is just one way to get massage. I've outlined some educational tools below that may be of interest to paid professionals as well as people just wanting to share healing touch with their loved ones.

Self Massage: Self massage is healing for your body, and you'll learn that if it feels good to you, it will most likely feel good to someone else. Try this at home: Prior to a shower and shampoo, Warm some organic oil (unrefined coconut oil is divine), sit on a beach towel, and smooth the oil over your face, scalp, neck and shoulders. Begin squeezing and kneading tense areas. Experiment with varying pressure and holding points. Use upward strokes on the face and neck. Practice on yourself to refine your sensitivity and you will be amazed at how much more confident and sensitive your touch is with others. I'll be posting soon about self massage tools and techniques.
Energy Awareness: Conscious breathing, yoga, and meditation have been essential ways for me practice listening, cultivate body awareness, and be attentive to energy flow. When I practice being alert, relaxed and centered in the moment, a massage session unfolds easefully, harmoniously, and powerfully. See posts: Essential Breath Awareness and Essential Breathing.
Monthly Professional Massage: Once a month professional massage is what I and many people consider to be a minimum for maintenance. In my experience, 1 hour is not long enough for a once a month massage. Go for 1.5 hours. Not every massage therapist is for every body. If a session did not meet your needs, be courageous and ask for a referral. Every massage therapist I know would rather refer out than see a former client go without massage. I've found that body therapy oriented professionals, like chiropractors and yoga teachers, are wise to who gives a great massage in the area.
Seek Excellence and Variety: One of the ways I made the most of my time on Maui was to realize the entire island was a school for the healing arts. I sought out sessions with the most skilled, knowledgeable and experienced bodyworkers available as my budget would allow. Shari Sunshine, Brian Pack, and Nico Kaplan, were influential. After three years on Maui, I moved back to Oregon and continued to seek out great bodyworkers, including Giovanni Dellino, Seattle WA. Now, I learn from having sessions with skilled bodyworkers here in Tennessee, including Christian Stegall, and rolfer Will Massey. Travel away from home is the perfect time to get a massage with a skilled bodyworker. Do your homework ahead of time to get recommendations. While you're at it, find a yoga class to attend as well.
Trade Massage: Exchanging massage and receiving feedback is essential for learning what feels good, what is effective, and trying new techniques. Massage professionals commonly set up exchanges so that giving occurs on one day, receiving on another. Take this cue for your home based massage exchanges - give one day, and another day receive.
Massage Coaching and Mentoring: Massage professionals seek out continuing education courses, and for non-professionals, I've noticed that some community colleges offer non-credit adult education courses in massage. These types of in person, hands on training are highly beneficial. For home exchanges, consider hiring a massage therapist to coach you and your family in how to massage each other. You'll find that buying a massage table is a worthwhile investment. For massage professionals, seeking out one on one and small group coaching and mentoring from bodyworkers with more experience is an important component of professional development. I benefited immensely from these focused settings in which my own individual needs and goals were addressed. For more information on coaching and mentoring services that I offer, see Massage Coaching and Mentoring.

Individually and collectively we can help meet needs for healing touch, whether as unpaid amateurs for family and friends or as paid professionals. Together we can actualize the vision of health and wellbeing for all.

Sunday Yoga is On and Home Yoga Practice Notes

noreply@blogger.com (Leela Robinson) — Sat, 09 Jan 2010 22:26:00 +0000

It is cold and a little snowy outside and the birds are wearing the feeders out. Hope you are staying warm and keeping your spirit bright. If you are lucky enough to live within easeful driving distance of Manchester TN, come to yoga class on Sunday January 10, 2010, 10:30a. We'll be focusing on breathing and opening to full, deep breathing in a variety of yoga poses. Yoga poses help open lines of energy throughout the body and then breath clears out old energy and rings in the new.

Monthly Sunday yoga class, Jan 10, 10:30a - 12 noon, Schaller Chiropractic, 806 Clover Lane, Manchester TN

If you are hibernating or live too far away, then give yourself the gift of a home practice. Begin with seated breath awareness then let your breath lead you into some stretches. The sun salutation sequence is ideal for structuring a yoga practice session. The form provides enough structure to be cohesive and space to be creative with variations, modifications, and pacing. A basic sun salutation of stepping one leg at a time forward and back is outlined here. For each sun salutation, practice a different standing pose: straight leg lunge, warrior 1, warrior 2. Incorporate some forward folds, backbends, twists, balancing poses, and conclude with deep relaxation in Savasana. The following notes may be helpful if you have some yoga experience. If you don't, beautiful. Just follow your breath, move your spine in all directions, and give weight to as many parts of your body as possible.

Home Yoga Practice Notes

Breath Invocation: to welcome breath, gather intention, be present

Sit comfortably; elevate hips to allow for natural spinal curves; root tailbone to fully extend spine and sit tall.
Breathe full, deep, round

Warm ups: to link breath with movement, connect core with periphery of body, and warm up major muscle groups and joints

Seated spinal spirals
hands and knees: cat/cow
flow from childs pose to cobra, repeat
downward dog: walk it out; bent knee dog
core strength: from 3 legged dog, exhale knee to chest, inhale to straighten back out
lunge warmup to focus on foundation: from standing forward fold, keep fingertips on mat: step back to low lunge for a couple breaths step forward to switch it out to second side. Then practice high lunge, warrior 1, and warrior 2.
from standing forward fold, roll up to standing

Surya Namaskar / Sun Salutations: to practice moving breath meditation, open lines and centers of energy throughout the body that brings grounding, power, openness, presence
Be intuitive and incorporate backbends, forward folds, lunges, twists, utkatasana/chair pose, core strengthening, shoulder openers, hip openers, arm balances
Establish a moderate pace of 1 to 5 breaths per movement. Hold some poses longer for depth and opening.

Standing at top of mat with hands folded at heart center or arms at sides. Tune into breath, intention, foundation
inhale reach up and look up
exhale bow and sweep arms down, bring hands to floor or shins
inhale half fwd fold: keep fingertips on mat or hands on shins, extend spine to flat back, reach heart forward and look forward
exhale step 1 foot back to low lunge
inhale reach up arms alongside ears and bring torso vertical
exhale both hands down, step back to plank and lower to floor
inhale cobra pose backbend
exhale downward dog
inhale reach second leg high behind
exhale step forward to lunge 2^nd side
inhale reach up, torso vertical and arms alongside ears
exhale step to top of mat in standing forward fold
inhale half fwd fold
exhale fwd fold
inhale sweep arms and torso to standing, arms overhead
exhale hands to heart center or sides, standing tadasana

~ Namaste ~ I bow to the light in you, myself, and all

Some of the warm hearted yogi's in class on a frosty Sunday, January 2010, at Schaller Chiropractic in Manchester TN. Dr. Mike Schaller's care and adjustments come highly recommended.