10 Yoga Poses to Make You Feel Better

I found these Yoga exercises in Prevention magazine and think they are worthwhile to share. You don't have to "know" Yoga to perform these exercises. I have tried each of them and was able to do them with ease. And as you know from my previous posts, I am just a beginner with Yoga.

With the cold and flu season in full swing, I know I'll be doing Number 8, even though I got my flu shot already.

Do not try these poses if you they aren't comfortable or cause pain in any way. 

Note: Blogger is quirky tonight and I have no idea why the text is large/small/colored in some areas. I've tried to correct it with no success.

1.  For Long Car Rides - Standing Side Opener

Perform this exercise during rest stops. Stand with feet parallel, shoulders aligned with hips. Inhale and reach your arms out and up. Grab your left wrist with your right hand. Gently pull your left arm up with your right hand. Let your torso naturally arch over to your right side. Stay here for three breaths and then work the other side. 

                                             Standing side opener

2. To Rid Body of Toxins - Seated Twist

Twists are great for helping toxins move their way out of your body—and out of your life. Start seated (as shown), inhale and lift your left arm straight up. As you exhale, grab your right knee with your left hand. Press your right fingertips into the ground behind your hips. Inhale and sit up tall. Exhale and twist your torso further toward the right. Then switch your legs and repeat on the other side.

                               Seated Twist

3. For Shin Splints - Hero Pose

This is a very mild, gentle movement that is designed to relieve pressure on the shins. The even pressure feels great for most runners. Stand on your knees so they are aligned under your hips. Press the tops of your feet down and into the ground. Press your thumbs into your legs, behind your knees, open your calves out to the sides and sit your hips down to the ground (if your butt doesn’t touch the ground, sit on a yoga block or a rolled up yoga mat). Hold for 10 breaths.

                        Hero pose

4. For Body Cramps - No illustration but the instructions are self-explanatory, and is the easiest of all these poses).

To sooth the mind, the mood, and cramps,. The gentle pressure from the blanket and your torso is really grounding and comforting, and just plain feels great.  Roll up a blanket. Sit down with your legs straight in front of you. Place the blanket on your upper thighs. Gently fold your torso over the blanket. Stay here for 10 long, deep breaths. (I'm using this photo as is, although I see 

5. For Sugar Cravings - Seated meditation with arms in a "V"

Yoga trains and reprograms the mind so it can come back to a calm and neutral state free of anxieties and cravings. The seated meditation with arms up in a V gives your body just enough to do to allow your mind to focus. Spend a few minutes in this position and you'll be able to conquer your sugar cravings with ease. Starting in a comfortable seated position, raise your arms overhead into in a V shape. Relax your shoulders down your back and reach out through your fingertips. Stay and breathe here for 3 minutes. Finding the ease in staying here for several minutes will clear your mind and release loads of tension from your body.

Seated meditation with arms in a “V”

6. For When You're Feeling Sad - Tree Pose

Regular yoga can help ease and reverse depression, bringing people back to their natural state of happiness and ease. Standing poses like tree have a lot to do with that. Finding balance in different ways on our feet translates into our lives. The key is being gentle and consistent.

Stand tall with your feet parallel and a few inches apart. Shift your weight into your left leg. Bend your right knee, grab hold of your right ankle with your right hand and press your right foot into your left inner thigh. Either stay here with your hand holding your ankle for balance, or reach your arms straight up. Stay here for five long breaths. Try the same thing on your other side. (The models hands seem misplaced for these directions!)

Note: For safety sake, perform this pose near a steady chair or something to grab onto or balance against if you find yourself losing your balance.

                             Tree pose

7. For Easing Stress - Half-pigeon pose

Our hips store a lot of tension from all sorts of anxieties and stresses. The energy has to go somewhere and often it winds up in our hips. Pigeon is a super-calming pose for the mind and will give you a deep tension release in the hips.

Start in a cross legged position and then lean into your right hip and reach your left leg long behind you (as shown), keeping your right leg in front of you and bent at the knee. If your hips don’t reach the ground, sit on a pillow or a block. Turn your hips and shoulders so they both face forward. Stay here for 10 long, deep breaths. Switch legs and repeat.

                                               Half-pigeon pose

8. For a Cold or Flu - Alternate nostril breathing

This technique is known for keeping people from getting colds or the flu, as well as helping them get better faster. It's great for clearing congestion. It also does wonders for cultivating an easy mind, so even when the flu strikes you'll feel easy and calm while you are recovering.” 

Sit up tall, however you can sit comfortably. Take your right hand and curl down your index and middle finger into your palm. Press your ring finger over your left nostril and inhale for 4 counts. Close off your right nostril with your thumb so both nostrils are closed. Hold all the air in for 4 counts. Release your ring finger and let all the air out your left nostril for 4 counts. Repeat this breathing pattern for 3 to 5 minutes.

                          Alternate nostril breathing

9. For a Blinding Migraine - Headstand 

(Note: This one isn't as difficult as it looks. I tried it; perhaps my back wasn't perfectly straight, but so long as the pressure is on the head I think the effect is the same.)

Recurring migraines can be multi-factorial and, of course, everyone is different, but yoga has been known to help. A little pressure on the head with a prep of a headstand can bring blood flow to the head… and it just does the trick! Deep breaths of course!”

Sit on your heels with your shoulders above your hips. Interlace your fingers loosely and place them on the ground. Place the top of your head on the ground so your fingers cradle the back of your head. Stay here for a few breaths to get comfortable in the position. If you are comfortable, tuck your toes and straighten your legs like you would in a down dog. Stay here for 10 breath.

                        Headstand 

10. For a Sleepless Night - No illustration

Easy lying-down twist

Many people have major problems getting to sleep and staying asleep. Yoga has been known to help out.  A simple lying down twist helps to release any tension in the spine and mind that can be getting in the way of a good night's rest. You can even do it when you’re in bed.

Lie down on your back and hug your right knee into your chest. Twist your right leg over toward your left side. Relax your arms out to the sides. Stay here for 10 deep breaths and repeat on the other side.

Will you be trying any of these Yoga poses?

Lavender Dreams

With all the dreary and rainy weather we're having, I'm dreaming of strolling through a field of lavender

Or exploring an enchanted lavender fairy forest

Or longing for spring when a lavender plant can be planted in the good Earth.

How nice it would be to gather an armload of delicately tinted lavender flowers!

Or stroll down a path lined with lavender plants

Or view with awe a field of lavender at sunset.

Ah, there's nothing like the scent of lavender, but if you're so inclined you could choose a lavender coat

Or a pair of lavender gloves

 The adventuresome sort might want to experiment with a touch of lavender on the face

Or if you're bold enough, dye your hair

And who among use wouldn't enjoy Lavender Scones?

Or lavender cookies?

Lavender Lemonade, anyone?

What a great idea! Tie lavender blooms around a candle and enjoy the aroma created by the candle heat!

Enjoy the bliss of a bath complemented by a bar of lavender soap

And lavender towels.

All images via Pinterest

Aside from its beauty and pleasing taste, lavender, also known as Lavandula angustifolia, is one of the most widely used, versatile herbs known today. 

Lavender flowers have long since been used to treat digestive problems, insomnia, anxiety and restlessness. Until World War I, lavender was used to treat and disinfect wounds. Hospitals used lavender as an antiseptic and disinfectant to sterilize surfaces and equipment.

Today, lavender is used in much of the same way, for many of the same reasons. Both the flowers of the plant and the essential oils derived from the plant can be used therapeutically.

Its uses are endless; the essential oil is a must-have for all homes because of its calming, antibiotic, antiseptic, disinfectant, antiviral and anti-inflammatory properties. It is good for treating or aiding in the treatment of a number of health problems, including:

• anxiety and depression
• mental exhaustion
• insomnia
• scrapes and wounds
• digestive problems
• headaches
• skin problems - rashes, bruises and burns
• women's health problems
• heat exposure
• fevers, aches and pains
• jet lag
• sprains
• sunburn
• disinfectant
• insect repellant

There is much information available on amounts to use and application methods. If you use essential oils, follow the directions carefully.

Are you fond of the scent and taste of lavender? Do you use lavender-scented products?

Ume Apricot Tree Blooming in January

The weather was nice today so I spent some time puttering around in the garden. While there, I noticed fat pink buds ready to burst open on the Flowering Ume Apricot Tree.

Winter Double Pink Flowering Ume Apricot. Prunus mume. The tree has large ruffled, deep-pink  flowers. Mature height of the tree is 12 feet.
wikipedia.com

I am beyond excited. The tree is three years old, about five-feet high and this is the first year for blooms. It is the third tree I have planted, the previous two succumbing to hot summers and drought before they could become established.

I have never seen one of these trees growing, only photos in gardening books. But for several years I have wanted one. Why? Because blooms appear in winter, are highly fragrant and oh so pretty! Who could ask for more from a tree?

ediblelandscaping.com

There won’t be many blooms this year, but hey, it’s a start! I can’t wait until the buds open to see if it’s truly as fragrant as the literature claims.

The Ume Apricot is said to be an excellent honey bee tree and that bees will work it on warm days in winter. 

I suppose my tree also will eventually produce fruit, although that is not my reason for growing it. Ume fruits (also known as Japanese apricots) are eaten raw, candied, boiled, preserved in sugar, pickled in salt and dried, or made into a liqueur. The fruit is used in traditional Chinese medicine and the blossom has cultural significance and has been frequently depicted in Chinese art and poetry for centuries. The blossom is seen as a symbol of winter and a harbinger of spring and are used for scenting tea

In Taiwan, the plum blossom is symbol for resilience and perseverance in the face of adversity during the harsh winter. In Korea and Japan, the blossom is a symbol for spring.

An Ume Tree in the Moonlight Night - Jaehong Soe
fineartamerica.com

Prunus mume is a popular bonsai speciman.
web-japan.org

Are you familiar with the Flowering Ume Apricot Tree? Have you ever eaten the fruit?

15 Ways to Relieve Dry Itchy Winter Skin

dermatologycentral.typepad.com

Winter brings with it dry, itchy skin due to low temperatures, low humidity and strong, harsh winds. Dry air from furnaces and other heating sources also suck moisture out of skin, depleting skin of its natural lipid layer, which keeps it from drying out.

I've been researching what the experts say is the best cure for dry, itchy or flaky skin. Some of these I've used successfully, while a few are new to me. I’m sure you've heard of most of them as well. But sometimes we need a reminder, which was the case for me and I’m getting out the humidifier tonight!

webmd.com

• Stay in the shower 10 minutes or less; consider showering less, alternating with a sponge bath.

• Use lukewarm, not hot, water. The same rule applies to hand-washing.

• Use a soapless body wash.

• Before drying off, rub baby oil or mineral oil over your skin.Coconut, avocado and olive oils also are recommended.

• After drying off, use a thick cream; if it comes in a pump bottle, it isn't thick enough. Lotions are not thick enough and often times are more irritating to your skin. 

• Exfoliate affected areas weekly. Moisturizer is much more effective on properly exfoliated skin.

• Get a humidifier for the bedroom; keep door closed so the moist air doesn't escape. A room heated by a furnace can have as little as 10 percent moisture in the air.

• Consider taking fish oil pills. New studies show omega-3 fish oil pills may soothe super dry skin. Patients who took fish oils pills, in a study reported in Allure magazine, saw significant results within a few weeks.

• Drink lots of water. Dry skin is the result of lack of water in the body.

• Eating almonds can help to retain moisture in the skin (who knew?)

• Itchy Scalp? Massage it. Encourage extra oils in your scalp by brushing hair daily (See? Just like your mother taught you to brush your hair every night!). Concentrate on the scalp.

• Apple cider vinegar on dry skin areas can cure dry itchy skin.

• For dry, cracked feet: Cover them with a thick moisturizer, wrap  in plastic wrap and pull  on a pair of socks for a couple hours. The same treatment can be done on hands, except try plastic bags and keep hands in a pair of socks. A half-hour should do.

• If you have super sensitive skin, consider avoiding rinsing your face with tap water, which can contain harsh minerals that are especially drying. Instead use a cold cream to cleanse your face or use bottled spring water.

•  Vaseline works wonders. It’s not a high-end pampering product, but Vaseline works great on my itchy skin during the winter months.

forluminousskin.com

There were numerous other remedies I found which I know that realistically I will not try. For example, I won’t apply honey to my skin and leave it on for half an hour; neither will I be giving myself a banana or yogurt facial.

But with an increased water intake,the use of a humidifier and keeping my skin adequately moisturized, I’m hoping to beat this winter itchy skin syndrome.

How about you? Do you have a remedy for winter itchy skin you’d like to share?

And Now for the Rest of the Story....

I'm often annoyed with the news media. A big story is reported, sometimes for many days, but then is dropped and we hear no more and I'm left wishing to know the final outcome. 

I'm not for a moment comparing the posts I place on my blog to the above, nor do I think that readers think about them even one second after they are read. Maybe it's the journalist in me -- and my personal annoyance with something not brought to completion -- that causes me to want to tell you the final outcome of a few of my previous posts.

So here's an update on a few previous posts

On Dec. 19 I showed pictures of Two Turtle Doves perched in a tree in my backyard, which gave me a nice association with the approaching holiday. Today I am happy to report the two doves are still with me.

I planned to bake a Christmas Cake and provided the recipe in a post entitled How to Face the Holidays. The cake was not made. I mixed the dried fruit and spices but then my oven didn't work so I stored the mixture in the refrigerator. The new stove didn't arrive in time to bake a cake. The fruits are still in the refrigerator but I will be pitching it in a few days, even though I'm sure it would last forever in the refrigerator. I'm just not in the mood to eat fruitcake now. Perhaps I'll have better luck next year.
 

A companion piece to the cake story was another recipe for an ancient beef recipe, which I posted in How to Face the Holidays - Part II (Spiced Beef). I did make this, but being forced to bake it in a toaster oven was not a good idea. Not roomy enough for the heat to circulate; oven got too hot; so the beef turned out quite dry. And the taste was quite salty. I think with my new eating habits, and the use of limited salt, I can no longer tolerate the taste of strong salt. I won't be making this dish next year.

Yoga - For Beginners Like Me - A post in which I told you about my new yoga classes. Yes, they were great. Loved/love yoga but I discontinued my classes after the first 8-week session ended because I didn't wish to continue driving 20 miles twice a week to get there. My intent was to learn the moves in class and continue the regimen at home. But alas, I am not consistently practicing but am still determined. Maybe this week will be the perfect time to get back into the habit.

How about you? Are you having to adjust to getting back "into the groove" after the holidays, and now that it feels that winter has settled upon us?

How Much Will We Change in the Future?

An intriguing story was reported on National Public Radio today concerning changes that occur in personality and values as a person ages.

iStockphoto.com via NPR

In a study by Daniel Gilbert, a psychology researcher at Harvard University, and two of his colleagues, he found that people generally fail to appreciate how much their personality and values will change in the years ahead — even though they recognize they have changed in the past.

This happens, Gilbert reports, no matter how old (or young) people are; that all people seem to believe that who they are today is essentially who they'll be tomorrow. His research proved this is not the case.

If you have an interest in reading the complete interview, it can be found at NPR.

This is interesting food for thought, and I'm interested in your views. Do you believe you'll remain in the future the person you are today? Why or why not? Can you imagine a different you in years to come? What would cause these changes?

It is my opinion that changes in "who we are" often occur because of changes forced upon us by circumstances beyond our control. These changes can be "good or bad," depending on our ability to adapt.

I believe change in our surrounding environment is inevitable, because the world does not remain static. It is a reality that nothing stays the same; time marches on. The key to remaining grounded is the ability to adjust to change, to adapt.

One thing is certain, however, in my opinion: that it's really hard to imagine a different, future version of ourselves. 

Do we like ourselves the way we are now? can we imagine a different "us" in the future?

Downton Abbey Marathon

I spent last evening watching three episodes of Season 1 of Downton Abbey, which was not a bad way to spend New Year’s Eve.

google image

My husband is in the midst of a kitchen cabinet refinishing project during his long weekend off from work, so he chose not to take time away from his project for some New Year’s Eve diversion. We are not very celebratory people anyway, so both of us were happy pursuing our own interests, except for a short five minutes when we stopped our activities to wish each other a Happy New Year!

How I managed to miss Downton Abbey’s airing on PBS is beyond me; I just was not "tuned in" to television programming at the time, I suppose.

With all the rave reviews the program received, I managed to view the last episode of Season 2 late last year. But knowing that Season 3 begins Sunday, Jan. 6, I had some catching up to do.

The mail ordered DVD set of the first two seasons arrived yesterday (After my husband found out I wanted to own it, he ordered it and gave it as my anniversary present). I fully expect to complete my viewing of all six DVDs by Sunday.

Downton Abbey.
Highclere Castle in Hampshire, the UK, was used for exterior shots of Downton Abbey and most of the interior filming.
google image

From Wikipedia:

Downton Abbey is a British-American period drama television series created by Julian Fellowes and co-produced by Carnival Films and Masterpiece. It first aired on ITV in the United Kingdom on 26 September 2010 and on PBS in the United States on 9 January 2011 as part of the Masterpiece Classic anthology.

The series, set in the fictional Yorkshire country estate of Downton Abbey, depicts the lives of the aristocratic Crawley family and their servants in the post-Edwardian era — with the great events in history having an effect on their lives and on the British social hierarchy. Such events depicted throughout the series include news of the sinking of the RMS Titanic in the first series; the outbreak of World War I, the Spanish influenza pandemic, and the Marconi scandal in the second series; and the Interwar period and the formation of the Irish Free State in the third series.

Downton Abbey has received critical acclaim from television critics and won numerous accolades, including a Golden Globe Award for Best Miniseries or Television Film and a Primetime Emmy Award for Outstanding Miniseries. It was recognized by Guinness World Records as the most critically acclaimed English-language television series of 2011, and became the international television series to receive the largest number of nominations in the history of the Primetime Emmy Awards, with twenty-seven in total. It was the most watched television series on both ITV and PBS, and subsequently became the most successful British costume drama series since the 1981 television serial of Brideshead Revisited.

Am I about the only person I know who missed it? And if you've seen it, isn't it great? (at least what I've viewed so far). Public Television programming is about the only thing I find worth watching anymore. I have seen many wonderful programs there over the years. Who can forget Upstairs, Downstairs All Creatures Great and Small, Foyle’s War, Mystery, Great Performances, and oh so many others. May the funding for public television never be put on the chopping block, as is favored by some politicians!

Did you watch the first two seasons of Downton Abbey? Will you be watching Season 3? What are your thoughts about the program?

Will Lady Mary marry Matthew Crawley and  preserve Downton for the family?
google image 

Love, love Maggie Smith as Violet Crawley, Dowager Duchess of Grantham.
google image

What will happen next in the servants' quarters?
google image

Am I the only person I know who missed it? Public Television programming is about the only thing I find worth watching on TV anymore. I have seen many wonderful programs there over the years. Who can forget Upstairs, Downstairs, All Creatures Great and Small, Foyle’s War, Mystery, Great Performances, and oh so many other quality programs. May the funding for public television never be put on the chopping block, as is favored by some politicians!

Wishing a Happy New Year to everyone!