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Slow Moving Somatic Yoga Poses

Slow Moving Somatic Yoga Poses

Following Five Somatic yoga poses are generally practiced in Somatic yoga. These are modifications of traditional yoga with very slow movements where one will completely focus on the muscles and release tension that is holding in muscles.

1.       Somatic breath awareness: Begin in a comfortable seated position. Close your eyes and bring your attention to your breath. Notice the natural rhythm of your breath without trying to control it. Focus on the gentle rise and fall of your chest and abdomen.

2.       Pandiculation: This is a stretching and contracting movement used in somatic education. Start in a comfortable standing position. Inhale and reach your arms overhead, lengthening your spine. Exhale and slowly contract your muscles as you bring your arms back down.

3.       Somatic cat cow: Begin on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Exhale as you round your back, tucking your chin to your chest (Cat Pose). Move slowly and consciously with your breath.

4.       Somatic forward fold: Stand with your feet hip-width apart. Inhale as you lengthen your spine. Exhale and hinge at your hips, folding forward with a slight bend in your knees. Let your head hang and your arms dangle, focusing on releasing tension.

5.       Somatic twist: Sit comfortably with your spine tall. Inhale and lengthen your spine. Exhale and twist to one side, placing one hand on the opposite knee and the other behind you. Move slowly and gently, feeling the twist through your spine.

Image credit: https://pxhere.com/en/photo/1435085 (CC0 Public Domain)

Author: Sumana Rao | Posted on: November 22, 2024
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Difference Between Traditional and Somatic Yoga

Difference Between Traditional and Somatic Yoga

Other differences between traditional and somatic yoga involve Yogis ultimate goal, breath awareness and posture alignment.

Breath awareness:

·         Traditional Yoga: Breath awareness is a fundamental aspect of traditional yoga, with specific breathing techniques (pranayama) incorporated into the practice. Breath is often coordinated with movement to enhance the flow of energy.

·         Somatic Yoga: Somatic yoga also places importance on breath awareness, but it may not involve complex breath control techniques. The emphasis is on natural, relaxed breathing that supports a sense of ease and relaxation.

Alignment vs. Internal sensation:

·         Traditional Yoga: Traditional yoga often places emphasis on proper alignment in poses to promote physical integrity and prevent injuries. There may be specific instructions for aligning the body in each posture.

·         Somatic Yoga: Somatic yoga is less concerned with achieving a specific external form and more focused on the internal experience of movement. Practitioners are encouraged to explore their body’s sensations and move in ways that feel natural and comfortable.

Goal:

·         Traditional Yoga: Traditional yoga often has a holistic goal that includes physical, mental, and spiritual well-being. The practice generally aims at self-realization, enlightenment, or union with a higher consciousness.

·         Somatic Yoga: Somatic yoga is often more focused on improving body awareness, releasing tension, and promoting overall well-being. The goal may be to enhance the mind-body connection and facilitate more efficient and comfortable movement.

Image credit: https://pxhere.com/en/photo/810216 (CC0 Public Domain)

Author: Sumana Rao | Posted on:
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How somatic yoga is different from traditional yoga?

How somatic yoga is different from traditional yoga?

Somatic yoga originated from traditional yoga. It is modification of traditional yoga for specific reasons and the practice of certain poses depends particularly on one’s need. In somatic yoga practice involves continuous micro movement, it is gentle, and it is slow.

Philosophy and approach:

·         Traditional Yoga: Traditional yoga is often rooted in ancient philosophical traditions, such as those found in classical yoga texts like the Yoga Sutras of Patanjali. It often incorporates ethical guidelines (yamas and niyamas), physical postures (asanas), breath control (pranayama), meditation, and spiritual elements.

·         Somatic Yoga: Somatic yoga is more contemporary and draws on principles of somatic movement and education. It emphasizes internal awareness, the experience of movement from within, and the integration of mind and body. The focus is on releasing tension, improving body awareness, and facilitating natural, efficient movement.

Movement style:

·         Traditional Yoga: Traditional yoga can involve a wide range of movement styles, from dynamic flows to static poses. The emphasis may be on achieving and holding specific postures to promote strength, flexibility, and balance.

·         Somatic Yoga: Somatic yoga typically involves slow, mindful movements that prioritize internal sensations over achieving external postures. Movements are often exploratory and focused on releasing muscular tension and improving overall movement patterns.

Image credit https://pxhere.com/en/photo/649488  (CC0 Public Domain)

Author: Sumana Rao | Posted on:
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Gentle Somatic Yoga -Slow Mindful Movements For Stress Release And Overall Well Being

Gentle Somatic Yoga -Slow Mindful Movements For Stress Release And Overall Well Being

“Somatic yoga” typically refers to a style of yoga that incorporates principles of somatic movement. Somatic movement involves a deep awareness of the body and focuses on internal sensations and experiences. The term “somatic” comes from the Greek word “soma,” meaning the body as perceived from within.

In Gentle somatic yoga, practitioners are encouraged to explore movement from the inside out, paying attention to sensations, breath, and the subtle nuances of each posture. The practice often involves slow and mindful movements, allowing individuals to release tension, improve body awareness, and enhance their overall well-being.

Yoga from inside: Somatic Exercises can change how we live our lives, how we believe that our minds and bodies interrelate, how powerful we think we are in controlling our lives, and how responsible we should be in taking care of our total being – Thomas Hanna, a philosopher, and movement therapist, developed the concept of somatic yoga. Somatic practices aim to reconnect the mind and body, facilitating a more conscious and integrated experience of movement. Some somatic yoga classes may also draw inspiration from other somatic disciplines, such as the Feldenkrais Method or Body-Mind Centering.

It’s important to note that the term “somatic yoga” can be used by different instructors or studios to describe various approaches, so the specific practices and techniques may vary. If you’re interested in somatic yoga, it’s a good idea to explore classes or resources from instructors who specialize in this area to get a better understanding of their approach.

How somatic yoga is different from traditional yoga?

How somatic yoga is different from traditional yoga?

Difference Between Traditional and Somatic Yoga

Difference Between Traditional and Somatic Yoga

Slow Moving Somatic Yoga Poses

Slow Moving Somatic Yoga Poses

Benefits of Practicing Somatic Yoga Movements

Benefits of Practicing Somatic Yoga Movements

Image credit: https://pxhere.com/en/photo/1094338 (CC0 Public Domain)

References:

·         https://somatics.org/

·         https://essentialsomatics.com/

·         https://denizaydoslu.com/what-is-somatic-yoga/

·         https://celebrate.energypsych.org/

Author: Sumana Rao | Posted on:
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Tight hair style

Traction Alopecia -Tight Hairstyles Can Cause Hair Loss

Traction alopecia (al-oh-pee-sha) is a medical term for the condition that is result of tight hairstyles that can cause hair loss. Traction alopecia occurs when hair is pulled tightly and consistently over time, leading to damage of hair and hair loss. This type of hair loss can be preventable by avoiding certain hairstyles and by following proper hair care practices.

Here are some tight hairstyles that can contribute to traction alopecia:

Hairstyles that constantly pull on your hair include:

•Buns, ponytails, and up-dos that are tightly pulled

•Cornrows and tight braids

•Dreadlocks

•Hair extensions or weaves

• Some have habit of wearing rollers to bed most time and this could lead to hair loss

What happens when you tie your hair in certain style?

  1. Tight Ponytails: Pulling the hair tightly back into a ponytail can put excessive tension on the hair follicles, leading to hair breakage and loss along the hairline and scalp.
  2. Braids and Cornrows: Braiding the hair tightly or creating tight cornrows can cause stress on the hair shafts and hair follicles, leading to hair loss along the braid lines.
  3. Tight Buns and Chignons: Wearing buns or chignons with hair wound tightly can lead to hair loss in the areas where the hair is tightly secured.
  4. Hair Extensions and Weaves: Adding hair extensions or weaves that are attached too tightly can cause traction alopecia, especially if they are not removed and repositioned regularly.
  5. Dreadlocks: According to a forehead procedures expert, forming and maintaining dreadlocks can sometimes involve tight twisting or pulling of the hair, leading to traction alopecia if not done gently.

How and when will you notice hair loss signs?

•Broken hairs, thinning of hair around forehead

•A receding hairline

• where your hair is pulled tightly you might notice patches of hair loss

  • Stinging and crusts in the scalp

You will also notice, once where there was hair, there will be more scalp appearing. Traction alopecia would have already set in with hair stop growing.

To prevent traction alopecia and promote healthy hair growth, consider the following tips:

Remember: If your hairstyle is causing pain and feels uncomfortable, then you are damaging your hair.

  • Avoid tight hairstyles that pull on the hair excessively, especially for long periods.
  • Use hair clips rather than bands
  • Opt for looser hairstyles that allow the hair to move more freely.
  • Chose thicker braids and dreadlocks.
  • Use hair accessories, such as soft scrunchies or fabric-covered hair ties, that put less pressure on the hair.
  • Give your hair regular breaks from tight hairstyles to reduce tension on the hair follicles.
  • If you use hair extensions or weaves, ensure they are applied and maintained by a professional to avoid excessive tension on the hair.
  • Change your hairstyle – if you wear cornrows today, opt for lose hairstyle for next several days. This helps hair to recover.

If you notice signs of hair loss or thinning due to tight hairstyles, it’s essential to stop wearing the tight styles and give your hair time to recover. In some cases, the hair may regrow once the tension is relieved. However, if traction alopecia has caused significant damage to the hair follicles, hair regrowth may not be possible in those areas. If you’re concerned about hair loss, it’s best to consult a dermatologist or hair specialist for proper evaluation and advice.

Image credit:

Ykstyyppi123, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Veroniqueakin, CC BY 3.0 <https://creativecommons.org/licenses/by/3.0>, via Wikimedia Commons

geehairimages, CC BY 2.0 <https://creativecommons.org/licenses/by/2.0>, via Wikimedia Commons

Author: Sumana Rao | Posted on: November 21, 2024
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Early dinner benefits

How Having Early Dinner Benefits Your Body

Ayurveda strongly emphasizes having an early dinner, ideally before sunset or around 6-7 PM. This timing aligns with the body’s natural rhythms, or doshas, specifically the Kapha phase (6-10 PM) when the body’s metabolism begins to slow down in preparation for rest.

Key reasons for an early dinner according to Ayurveda:

  1. Improved digestion: The body’s digestive fire (Agni) is weaker at night. Eating early allows ample time for food to digest before sleep.
  2. Better sleep quality: Eating a few hours before bed helps avoid heaviness and digestive discomfort at night, promoting restful sleep.
  3. Weight management: Late dinners can contribute to weight gain and sluggishness. An early, light dinner supports metabolism and energy balance.
  4. Balancing doshas: Eating earlier helps balance Vata and Kapha doshas, as late-night eating can aggravate them, leading to issues like bloating or lethargy.

An ideal Ayurvedic dinner is light, warm, and easy to digest. Vegetable soups, cooked grains, or lightly spiced stews are common choices.

What are the other benefits we can get by having an early dinner? Having an early dinner can bring several benefits, primarily related to digestion, metabolic health, and sleep quality.

1. Improved digestion and gut health: Eating earlier allows more time for your body to digest food before bedtime, reducing the likelihood of indigestion, acid reflux, or heartburn, which are common when lying down too soon after eating. It also allows the gut to engage in rest and repair overnight, which can improve overall gut health over time.

2. Better sleep quality: Eating close to bedtime can disrupt your sleep by increasing core body temperature and activating digestion when the body should be winding down. Early dinners support better sleep by giving your body time to cool down and complete digestion before you sleep. People often report feeling more rested when they avoid heavy meals close to sleep, which can improve sleep cycles and increase the quality of rest.

3. Enhanced metabolic health: Research suggests that eating earlier aligns with your body’s natural circadian rhythm, supporting healthier blood sugar and insulin levels and aiding in weight management. Early dinners may help keep post-meal blood sugar levels more stable, as your body processes food more effectively earlier in the evening.

4. Hormonal balance: Eating earlier helps regulate hunger hormones, such as ghrelin and leptin, which play a role in satiety and hunger. It may also benefit stress hormones like cortisol, as eating late at night can disrupt cortisol rhythms and lead to elevated levels at night.

5. Supports weight management goals: When digestion happens early and effectively, your body uses calories more efficiently, reducing the chances of late-night snacking or overeating. Early dinners help to control portion sizes and reduced nighttime cravings, which can help maintain or reach a healthy weight.

6. Increased energy and mental clarity: Waking up with fully digested meals from the previous day helps prevent feelings of sluggishness. Many people notice improved energy and focus the next morning when they eat dinner early, as their body is not burdened with digesting a late meal.

By allowing at least 3-4 hours between dinner and bedtime, you can maximize these benefits and promote overall health and wellness.

Image credit: https://pixahive.com/photo/south-indian-food-2/ photograph by Gopal Krishna (CC0 Free to use)

Author: Sumana Rao | Posted on: November 14, 2024
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Banana flower curry

Fibre Rich, Delicious Banana Blossom Curry

We are familiar with health benefits of banana fruits. Did you know that banana stem, banana leaves and banana blossoms have health benefit too?

Banana blossom is nothing but the inflorescence of banana tree. It contains flowers between the dark purple bracts. When you open these bracts you will find whitish tender bracts that is edible. The flowers present in-between are also edible. What are the health benefits of banana blossoms?- many!

These blossoms are helpful in menstruation cycle – reducing the blood flow and controlling period pain. It is a good lactating agent and contains vitamin A, E and C. Traditionally for lactating mothers the dish prepared using these blossom was recommended by grandmothers . It is slightly bitter but once cooked tastes delicious. Since they contain magnesium, banana flowers reduce anxiety and boosts the mood. They are natural anti depressants without any side effects. A study shows that banana blossoms can increase hemoglobin levels.

Why wait? Include banana blossoms in your diet. It is easily available in many Asian grocery stores. Here recipe for banana blossom curry.

Ingredients:

1. Banana blossom -500 grams
2. Turmeric powder -1 tsp
3. Ginger paste- 1/4 tsp
4. chopped Green chilli -3
5. Chopped Onion- One cup
6. Grated coconut -3 Tbs
7. Red chilli powder – 1/4 tsp
8. Salt to taste
9. Coconut Oil or sesame oil- Tsb
10. Mustard -1/4 tsp
11. Cumin -1/4tspoon
12. Curry leaves
13. Whole moongdal cooked – 1/4 cup
14. Coriander – chopped -1/4 cup
15. Light butter milk -1/4 cup buttermilk and one cup water

Selecting the banana blossom:

When you select the banana blossom make sure that the leaves (bracts) of blossom are tightly overlapping to each other. When you peel the leaves the flowers inside present at bottom should be fresh.

Preparation:

• First step for preparing this curry is to clean the blossom. Remove or peel off and discard the tough, old outer layers of the banana blossom. Keep only tender edible portion of the blossom.

• Keep buttermilk and salt in a bowl to transfer the chopped blossom.

• Carefully chop the banana blossom and the flowers and transfer it to very light buttermilk and salt. This acidic liquid keeps the banana blossom color almost intact and does not allow it to turn black.

• Take out the chopped blossom from butter milk and wash in water.

• To this now add turmeric powder, salt and transfer to a container with little water, close the lid and boil for about 15 to 20 minutes.

• Separate the chopped blossoms from the cooked water. This will help to remove if there is any bitterness in the blossom.

• In a pan add coconut oil or sesame oil – heat and add mustard, cumin, green chilli, red chilli followed by curry leaves, onion and ginger paste. Under medium flame mix all the ingredients well.

• Now add chopped banana flower, cooked moongdaal, grated coconut, salt, chili powder and mix well and, cook for 15 minutes. While cooking make sure to check whether ingredients are mixed and cooked.

• Remove the curry from the flame, add chopped coriander and serve hot with roti, chapati or as a side dish. This curry is delicious when mixed with rice.

Recipe: www.werindia.com

Image credit: Image by Joanna Wielgosz from Pixabay & www.werindia.com

Author: Sumana Rao | Posted on: November 11, 2024
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Harmful Food During Pregnancy

Foods To Avoid During Pregnancy

Pregnancy is precious for all women. During pregnancy what mother eats obviously becomes baby’s food too. If mother’s immune system is weak it affects unborn baby. To keep baby in best health mother should take care of her health. If mother eats foods that is allergic to body it might end up in complications. During pregnancy period certain fruits and foods not recommended for consumption due to the ingredients of fruits.  These fruits and foods are nutrient rich and good for health but not recommended during pregnancy period. If you are pregnant then take note of these foods that could harm pregnancy.

Unwashed raw fruits: All unwashed raw fruits must be avoided during pregnancy. Unwashed fruits contain microbial infections and harm fetus. Wash fruits thoroughly, do not use soap or bleach to clean fruits. Soak in warm water for few minutes and rinse in fresh water. Peel the outer skin and then consume fruits.

  • Papaya: Papaya traditionally used for abortion and it brings labor early and can cause miscarriage. Green papaya which is unripe and semi-ripe used in traditional medicine to apply on uterus to induce labor. Reason for this, papaya has certain chemicals that cause uterine contractions. The two chemicals in unripe papaya are latex – white liquid and papain an enzyme both can cause reactions in the form of contraction, stomach irritation and allergic reaction. It also increases bleeding risk and potential harm to baby. It might also cause fetal poisoning or birth defects. Did you know to induce periods in girls’ papaya is used as one of the remedy?
  • Pineapple: Eating pineapple during pregnancy can only cause harm. It contains a chemical compound called bromelain that causes softening of the cervix leading to labor. Intake of pineapple definitely should be restricted during first trimester of pregnancy. In traditional medicines, pineapple juice is given to induce labor. It means pineapple should be avoided during pregnancy period.
  • Grapes: The reason to avoid grapes is not just because of the chemical constitution also because of pesticide applications. If you see all varieties of grapes in market covered with white pesticide residues. These pesticides are not good for fetus and can cause birth defect. Washing grapes may not takeout the residues and once it enters mother’s body, naturally pesticide reaches growing baby. Avoid grapes for all nine months. Resveratrol is chemical present I grapes and it can be toxic to expectant mother. Resveratrol causes hormonal imbalance, stomach related problems and allergies.
  • Tamarind: Pregnant women crave for tamarind. Little tamarind is okay to chew. However, too much tamarind increases risk of miscarriage due reduced progesterone by increased vitamin C. Too much vitamin C damages fetus cells and it results in complications.
  • Unpasteurized milk: Boiled milk is good for pregnant women. Raw milk contains germs and microbes which can be harmful for baby’s growth. It may result in food infection, diarrhea and complications.
  • Sesame seeds: Foods containing sesame seeds or dry sesame seeds must be avoided. Sesame seeds are used to stimulate uterine muscle and to induce period. In the first and second trimester it is better to avoid sesame seeds.
  • Raw sprouts: Several raw sprouts like alfalfa, mung bean, clover and radish might harbor dangerous bacteria – Salmonella. Salmonella causes food infections and is a threat for pregnancy.
  • Ajinomoto: Ajinomoto is also known as MSG and is present in Chinese foods. It is a form of food taste enhancer.  During pregnancy if you are craving for Chinese foods, make sure there is no ajinomoto. It can cause heart and nerve problems.

In case you are fond of any of the above food and cannot resist eating, talk to your doctor before consuming any of these foods.

Image credit: https://www.pexels.com/@negativespace (Free for commercial use)

Author: Sumana Rao | Posted on: November 8, 2024
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