Power Naps - What Most People Don’t Know About Naps

April 26th, 2006

One of the biggest questions I get asked all the time is �Are naps good for you? Or bad? I’ve heard both sides of the story.� I’d like to settle this argument once and for all right here, and reveal to you how you can properly manage your sleep to create an abundance of energy in your life, with LESS sleep.

Yes, naps are VERY good for you, IF you understand how the sleep system works, and you know how to nap PROPERLY.

In my �Powerful Sleep� course I teach people how to properly understand their sleep system, circadian rhythm, light exposure, and how it affects their inner sleep system. While we can’t get in this article, here’s what is true:

Most people don’t realize that sleep is actually quite a complex and fascinating inner system. When we’re sleeping, we’re not just dead zombies off in an unknown universe. Your inner sleep system is a mechanism which follows specific time periods and stages to energize your body.

So how do you nap properly?

You take what are commonly referred to as �Power Naps�, or what I usually refer to as �Stage 2 limited naps.�

You see, when you sleep you go through what are called �sleep stages�, there are 5 stages in total. The first two stages, Stage 1 and 2 are your �Light Sleep�. It’s during this stage that we sleep �lightly�, we are easily wakable, and our circadian rhythm isn’t altered enough to create a disturbance in the sleep system.

The Energizing effects of Stage 1 and 2 sleeps are very beneficial, just 10 minutes of sleeping in these stages can restore your energy to the point where you feel as if you slept for 8 hours.

However, why do most people do more HARM than GOOD to themselves by napping?

It’s simple, they don’t know about �deep sleep.� Deep sleep comprises of all the other sleep stages. It’s during deep sleep that your body undergoes a MASSIVE physiological change, your body temperature, heart rate, respiration drops. Your blood vessels dilate and all the blood that is usually stored in your main organs during the day is channeled to your muscles to repair them.

If you enter deep sleep during the day, your circadian rhythm, and your �inner sleep clock� (see link below for details) will be altered and out of wack, often resulting in an in-balanced, weak sleep system and lower energy levels all together.

For an average person it takes about 45-90 minutes to enter �deep sleep�, this is why for an effective nap you MUST keep your nap down to a MAXIMUM of 45 minutes. Even 45 minutes is sometimes too much. The most energizing naps are usually 10 to 20 minutes long.

If your naps last too long, you will enter deep sleep. Waking up from a deep sleep phase is more harmful to your sleep system and your energy levels than good! You will often feel lethargic, low on energy, and in that �zombie� state of mind.

If you use naps properly, you can boost your energy levels drastically, and lower your sleep time down drastically.

However, there are still two vital things you must know about napping in order to make them super effective during your day, so that you’re capable of lowering your sleep, and boosting your energy.

  1. You must know exactly what the best time during the day is to take your nap.
  2. You must know what to do AFTER your nap to speed up your body temperature rise.

Both these sleep secrets are explained in the Powerful Sleep package.

About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the �Powerful Sleep - Secrets of the Inner Sleep Clock� system. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the �8 hour sleep myth�, tells you what most people never realize about sleep, and what the drug companies DONT WANT YOU to know. Learn more about Powerful Sleep.

For Guaranteed, Effective, 100% Natural Herbal Remedies , please visit Native Remedies

ReflexAromas is where you can find Quality Reflexology Tools, specially-formulated Essential Oil blends for a variety of health conditions, Massage Therapy tools and Crystals.

NaturalEco Organics is where we recommend you go for Organic, natural, chemical-free products and quality remedies for a safe, healthy journey for Mom and Baby, from Pregnancy to baby’s Nursery!

Mountain Rose Herbs is where NHH recommends you purchase all of your Bulk Herbs, Spices, Teas and single oils!

Are you looking for quality Vitamins, diet aids and health Supplements? Visit the Health Supplement Shop - highly recommended by NHH!

Dead Sea Improves Life

April 20th, 2006

The beneficial effects of the Dead Sea�s raw materials on the skin and their unique therapeutic and beautifying powers have been recognized since ancient times. The �Sea of Salt�, as it is often referred to, lies at the lowest point on earth and has greater solid content than any other body of water. The atmospheric pressure at the Dead Sea is the highest on the planet. This combination of the atmosphere and the mineral rich water makes the Dead Sea unusually therapeutic.

Scientific studies have proven that bathing in Dead Sea salts not only improves such skin ailments as Psoriasis and Eczema, but also stimulates Circulation and encourages the skin to renew itself. In addition, subcutaneous penetration helps relieve aches and pains in joints and muscles, providing much relief for those who experience Rheumatism and Arthritis. Enjoy a hot, relaxing soak in the tub, or use the salt Soap to treat your skin when you take a shower.

Dead Sea Skin Care products� unique ingredient � mineral mud � is the key to unlocking your skin�s natural Beauty. The remarkable absorbency of this mineral and oxygen rich substance gives it the ability to reach deep into the skin. Dead Sea mineral mud thoroughly cleanses clogged pores while using reverse osmosis to tighten them. Mineral mud�s natural ingredients revitalize and nourish, helping the skin to look and feel its best.

More About the Dead Sea . . .

The Dead Sea, also known as the “Sea of Salt”, is located near what was once the western edge of the “Cradle of Civilization”; the land that lies between the Tigris River to the north, the Euphrates River to the south, the Persian Gulf to the East and the Mediterranean Sea to the west. This area was known as Mesopotamia and held our planet’s earliest settlements in its palms in about 3500 BCE. It now houses most of modern day Iraq.

Going forward about 2500 years, King Solomon set out to make peace in this region that had become entangled by many enemies. King Solomon is known as a peaceful king, in part because he worked to make peace by diplomacy, creating external quiet surrounding his kingdom. With peace achieved, he then set about industrializing his kingdom. Perhaps as part of his move to industrialize, the beneficial effects of the Dead Sea were put into production. And just maybe King Solomon provided all of the people of his kingdom access to the Dead Sea and made its many healthy and beautifying products affordable, creating an environment of relaxed, peaceful, and beautiful neighbors!

Just a mere 900 years later, not too far from the Dead Sea, Cleopatra enters history�s stage and among her accomplishments charms two powerful rulers, Mark Antony and Julius Caesar. She does this on her way to becoming the last pharaoh of Egypt. Cleopatra’s legendary Beauty will probably never be confirmed, but it lies somewhere between her unflattering profile on the eighty drachma coin used during her rule to the few still exisiting sculptures that show a flawless Beauty with a small nose and full lips. Regardless of Cleopatra�s actual features, we do know she used them well. It is reputed that she went to great lengths and expense to obtain exclusive rights over the Dead Sea area.The remains of pharmaceutical and cosmetic factories that she had built near the Dead Sea can be seen on the western bank in Ein Bokek and Ein Gedi.

And now travel 2000 years forward and we find that on both the Israeli and the Jordanian shores of the Dead Sea there are many spas and medical programs to which thousands of people flock annually. These spas and medical facilities make use of the health promoting environment of the Dead Sea. Only now what was once known intuitively has now been researched and documented.

The Dead Sea contains, according to the Dead Sea Research Center, “a unique solar irradiation, an increased oxygen density, a high density salty sea with an unusual salt composition, thermo-mineral springs and a special natural mud”. The synthesis of these unique properties that occur only at this location that is the lowest point on earth and that has greater solid content than any other body of water has been critically evaluated, “in terms of types of diseases treated, modes of therapy, and mechanism of healing”. In addition, the “increased attenuation of a specific spectrum of ultra-Violet radiation provides unusual therapeutic properties with an impressive impact on a number of diseases. The air is denser here at sea level, rich in magnesium and bromine, unpolluted, and almost totally free of allergens.

There is a high salt Concentration in the Dead Sea. One can fly low over the sea and see the salt clumps floating in the water. The hot, dry air and high evaporation rate have attributed to this phenomenon that does not exist in other salty bodies of water. The Dead Sea’s water contains 32% salts and is high in magnesium, calcium, bromide, potassium, and other Minerals. For example, exposure to this water has been proven to nourish skin, ease discomfort from rheumatoid symptoms, activate the circulatory system, and relax nerves. Walk in to the Dead Sea, and you�ll find yourself able to float endlessly without effort.

The Dead Sea’s Black mud is a homogeneous mixture of its Organic elements that are retrieved from the shoreline and mixed with the earth. This mud is not only good for cleaning, and softening the skin; when applied to the skin and permitted to dry before washing off, the mud’s thermopoxic properties improves and stimulates blood Circulation, especially in the affected areas of joint diseases (Dead Sea Research Center, www.deadsea-health.org).

The thousands of people who fly to Israel and Jordan each year stay at hotels and spas to undergo a few weeks of treatment that significantly and naturally, without pharmaceuticals, improves their health.

However, without taking time out from work, leaving family, and spending thousands of dollars, similar results can be obtained by spending significantly less money, staying home, and using products with Jericho Spa and Dead Sea Secrets labels. The products made with Dead Sea Black mud, salts, and Minerals are of the highest quality and excellent for both healthy skin and Circulation as wel as for skin that needs improved Circulation and has been damaged due to disease or the side effects of disease.

For Guaranteed, Effective, 100% Natural Herbal Remedies , please visit Native Remedies

ReflexAromas is where you can find Quality Reflexology Tools, specially-formulated Essential Oil blends for a variety of health conditions, Massage Therapy tools and Crystals.

NaturalEco Organics is where we recommend you go for Organic, natural, chemical-free products and quality remedies for a safe, healthy journey for Mom and Baby, from Pregnancy to baby’s Nursery!

Mountain Rose Herbs is where NHH recommends you purchase all of your Bulk Herbs, Spices, Teas and single oils!

Are you looking for quality Vitamins, diet aids and health Supplements? Visit the Health Supplement Shop - highly recommended by NHH!

What Will Help Me Kick The Smoking Habit?

April 16th, 2006

Nicotine patches, sprays and gum are a major part of most commercial stop smoking programs. Apart from the enormous cost to your pocket, using nicotine products to stop smoking also has a health cost.

Nicotine is a poison and is the reason why Smokers are at risk for a wide range of illnesses, some of them fatal. Most people stop smoking to reduce these health risks caused by regular use of nicotine.

We believe that there is little sense in hanging on to the nicotine while trying to stop smoking. This only increases your health risk and keeps you addicted to nicotine.

Using nicotine products can certainly help to reduce the craving and severe withdrawal symptoms you feel when you try and stop smoking! However this is only because your body is getting the nicotine in a different form.

Crave-RX Drops can help to control the craving without the nicotine!

Fortunately nature has the answer! Addiction is not a new phenomenon and human beings have become addicted to various substances throughout the ages.

Herbalists, naturopaths and healers from traditional medicine have great experience in helping people to overcome addiction with the use of Herbs.

Opium dependency, one of the most difficult addictions to beat, has been successfully treated in Ayurvedic (Indian) medicine for hundreds of years.

Recently medical science has confirmed that many of the Herbs used to treat addiction in traditional medicine are effective in helping to control and prevent a wide range of symptoms as well as the craving associated with withdrawal from substances like nicotine and other drugs.

What are Crave-RX Drops and how do they work?

Crave-RX is a 100% natural product especially designed by Clinical Psychologist, Michele Carelse, as part of the Stop Smoking UltraPack

An ex-smoker herself, Michele tried many times to stop smoking and understands how Nicotine Craving can override your desire to stop smoking and drive you back to the cigarettes.

No matter how determined you are to Kick The Habit, the physical craving experienced in the first few weeks of Nicotine Withdrawal can drive your body to smoke again.

Crave-RX Drops contain a unique combination of selected herbal ingredients which have been clinically proven to reduce the craving for nicotine due to their balancing effect on the brain chemicals known to be associated with addiction.

Crave-RX Drops also contain Herbs which will help to prevent the sugar cravings and compensatory overeating which often cause people to go back to cigarettes due to unwanted weight gain.

Now you can safely stop smoking without gaining weight.

For maximum results use together with RX-Hale and Triple Complex NicoTonic in the Stop Smoking UltraPack

Crave-RX Drops will:

Crave-Rx ingredients

Crave-RX Drops come in convenient tincture form and include the following ingredients in therapeutic dosage:

Avena sativa - an excellent restorative and nutritious Nerve Tonic, which is also known to balance Cholesterol levels and prevent Insomnia, Depression and Anxiety. Avena sativa has been used by healers in India for centuries to treat opium addiction. Recent studies have suggested that it is just as effective in reducing the craving for nicotine, possibly by balancing levels of brain chemicals (e.g. acetylcholine) implicated in addiction.

Garcinia cambogia - Used for centuries in Ayurvedic medicine, this member of the citrus family is well known as a natural Appetite Suppressant and its active ingredient, Hydrocitric Acid (H.C.A) has been clinically demonstrated to assist with the burning of fat and the control of high tryglyceride levels in the body. Garcinia cambogia is included in Crave-RX Drops to prevent the sugar cravings and compensatory eating often associated with Nicotine Withdrawal and to prevent demotivating weight gain during this difficult withdrawal period.

Gotu Cola (Centella asiatica) - Also part of the Ayurvedic healing tradition, Gotu Cola has been well researched in recent times. Clinical studies demonstrate its effectiveness on Concentration levels, memory and systemic Circulation. Used to re-vitalize the brain and nervous system, Improve Memory and combat ageing, Gotu Cola helps to promote mental Clarity, enhance memory and brain function and alleviate Anxiety. This medicinal herb is so highly respected in Ayurvedic medicine for its effect on the mind, that it is even said to increase knowledge of Brahman - the supreme reality. Recent studies have suggested that Centella asiatica improves cerebral blood flow (CBF) and Circulation in general, thereby allowing oxygen rich blood to penetrate deep into the brain.

When trying to stop smoking, many people complain of memory and Concentration problems and an inability to focus on their tasks. The inclusion of Gotu Cola in Crave-RX Drops helps to keep you cognitively in top form!

Save 15% with the Native Remedies Stop Smoking UltraPack!

The Stop Smoking UltraPack includes:

How have Crave-RX Drops helped others?

Crave-RX really works! As a veteran smoker and aspirant quitter I was constantly on some program or other to help me to Kick The Habit. Needless to say that my family had come to believe that I would never succeed. By nature I do not like to give up and so I kept trying, encouraged by my doctor who put me on one program after the other due to the terrible effect the cigarettes were having on my health. All of them contained nicotine in some form - tablets, sprays, gum, gel, patches, you name it! They all helped a bit, but as soon as I started to cut back on the products, I began to smoke again. When I read about your program and the fact that it contained no nicotine products I was prepared to give it a try, which was a good decision on my part as even my doctor was skeptical! I have not looked back and after 14 weeks I am using Crave-RX only a few times a week. At first it was my lifesaver and I went everywhere with the bottle! Now I am using the drops less and less and can even go a whole day without once thinking of cigarettes. For a guy who smoked more than 20 a day for 15 years, I would say that is very impressive! I will continue to use the RX-Hale tablets every day for a few more months as recommended. Thank you Native Remedies! ” Mike G.

“I can highly recommend Crave RX Drops along with the No More Smoking program offered by Native Remedies. No other product has been so successful for me and believe me I have tried them all! To all the many Smokers out there who are desperate to give up smoking, I want to say YOU CAN DO IT with the help of Native Remedies and Crave RX drops! I am the living proof and my children are over the moon with me for giving up cigarettes. My son says that now he can look forward to having children one day because they will have a healthy grandmother who doesn’t smoke. Thank you for giving me back my health!” Gerri.

“No other product has ever helped me like this one! Together with the Triple Complex NicoTonic these drops have literally saved my life. As any smoker knows, you decide to give up cigarettes with your head, but your body resists so much it send you running off to the store to buy cigarettes with some stupid excuse that you later regret! This time I stayed strong and all thanks to your wonder drops! I still use them every day and will continue until I no longer need them as you said - but it will be 8 weeks tomorrow and I am still going strong!” Fran, MS

How do I use Crave-RX Drops?

From the first 3 - 6 weeks, use Crave-RX Drops every four hours to prevent Nicotine Craving.

Thereafter, use Crave-RX Drops when needed to control Nicotine Cravings and ensure balanced mood.

Dosage: 15 drops in approximately 1/4 glass of water, juice or milk every four hours or as needed.

Caution: Safety during Pregnancy and Breastfeeding has not been established. If you are Pregnant or nursing please see our herbal Quit Smoking NicoTonic Tissue Salts

Tip - Crave-RX Drops may be used together together with RX-Hale stop smoking medication and Triple Complex NicoTonic

How long does one bottle last?

One bottle contains 50ml of herbal concentrate and is approximately one month’s supply.

For Guaranteed, Effective, 100% Natural Herbal Remedies , please visit Native Remedies

ReflexAromas is where you can find Quality Reflexology Tools, specially-formulated Essential Oil blends for a variety of health conditions, Massage Therapy tools and Crystals.

NaturalEco Organics is where we recommend you go for Organic, natural, chemical-free products and quality remedies for a safe, healthy journey for Mom and Baby, from Pregnancy to baby’s Nursery!

Mountain Rose Herbs is where NHH recommends you purchase all of your Bulk Herbs, Spices, Teas and single oils!

Are you looking for quality Vitamins, diet aids and health Supplements? Visit the Health Supplement Shop - highly recommended by NHH!

Why Poor Sleep Lowers Your Immune System

April 16th, 2006

Have you ever wondered ‘exactly’ why we tend to sleep longer when we’re sick? As you might already know, we sleep in “sleep cycles”. We can categorize these cycles into “light sleep”, and “deep sleep.” But just HOW important deep sleep is to our Immune System?…

As you read, it’s during the first 3-4 hours of our sleep that we experience the longest period of Stage 3 and Stage 4 sleep.

Stage 3 and Stage 4 Sleep is also commonly termed “deep sleep.”

  • It’s during deep sleep that we experience very low brain waves called Theta and Delta brain waves.
  • Our blood vessels dilate and all the blood that is usually stored in our organs throughout the day moves into our muscles to nourish and repair them.
  • Our Immune System also activates during deep sleep to fight disease. This is why people tend to sleep longer when they’re sick.

When you don’t take proper care of your inner sleeping system, you’re usually at risk of “poor sleep.” Poor sleep happens for a variety of reasons which I outline in the Powerful Sleep book, but the main “symptom” is the inability or the difficulty of obtaining proper amounts of “deep sleep.”

It’s very common for people who travel across many time zones to get sick very quickly, we usually blame this on “Jet-Lag.” However, jet lag happens because of the body’s natural body temperature rhythm being out of alignment. Jet-Lag commonly creates a disruption of deep sleep, added with the stress of travel, this is a perfect mixture for lowering one’s Immune System.

Most people live without being aware of all the actions they’re taking in their lives that are completely detrimental to their sleeping system, which are depriving them of energy, and making them SLEEP LONGER than they really need to. Fortunately, there are simple methods to take proper care of your inner sleep system, and strengthen it for maximum performance.

About The Author:

Kacper Postawski is an innovative sleep science researcher and the creator of the �Powerful Sleep - Secrets of the Inner Sleep Clock� system. He can show you how to reduce your sleep by up to 3 hours, create more time, and an abundance of energy in your body by sleeping LESS! Not more. He dispels the �8 hour sleep myth�, tells you what most people never realize about sleep, and what the drug companies don’t want you to know. Find out more about Powerful Sleep.

For Guaranteed, Effective, 100% Natural Herbal Remedies , please visit Native Remedies

ReflexAromas is where you can find Quality Reflexology Tools, specially-formulated Essential Oil blends for a variety of health conditions, Massage Therapy tools and Crystals.

NaturalEco Organics is where we recommend you go for Organic, natural, chemical-free products and quality remedies for a safe, healthy journey for Mom and Baby, from Pregnancy to baby’s Nursery!

Mountain Rose Herbs is where NHH recommends you purchase all of your Bulk Herbs, Spices, Teas and single oils!

Are you looking for quality Vitamins, diet aids and health Supplements? Visit the Health Supplement Shop - highly recommended by NHH!

Meditation FAQ

April 15th, 2006

What is Meditation?

The basic idea generally associated with why people Meditate is that during our day we are constantly subjected to sensory input and our minds are always active in the process of thinking. We read the newspaper, study books, write reports, engage in conversation, solve problems, etc etc. Typically, as we do these normal activities we engage in a constant mental commentary, sort of an inner “The Drama of Me.” Usually people aren’t fully aware of all the mental thought activity that we are constantly engaged in.

Meditation allows all this activity to settle down, and often results in the mind becoming more peaceful, calm and focused. In essence, Meditation allows the awareness to become ‘rejuvenated’.

Meditation can be considered a technique, or practice. It usually involves concentrating on an object, such as a flower, a Candle, a sound or word, or the breath. Over time, the number of random thoughts occuring diminishes. More importantly, your attachment to these thoughts, and your identification with them, progressively become less. The meditator may get caught up in a thought pattern, but once he/she becomes aware of this, attention is gently brought back to the object of Concentration. Meditation can also be objectless, for example consisting of just sitting.

Experiences during Meditation probably vary significantly from one individual to another, or at least if different techniques are involved. Relaxation, increased awareness, mental focus and Clarity, and a sense of peace are the most common by-products of Meditation. While much has been written about the benefits of Meditation, the best attitude is not to have any expectations when practicing. Having a sense of expectation of (positive) results is likely to create unnecessary strain in the practice.

As well, since Meditation involves becoming more aware and more sensitive to what is within you, facing unpleasant parts of oneself may well be part of Meditation. Regardless of the experience, the meditator should try to be aware of the experience and of any attachment to it.

Failure to experience silence, peace of mind, mental Clarity, bliss, or other promoted benefit of Meditation is not in itself a sign of incorrect practice or that one can’t concentrate properly or concentrate enough to be good at Meditation. Whether one experiences peace or bliss is not what is important. What is generally considered important in Meditation is that one is regular with their Meditation -every day- and that one make a reasonable effort, but not strain, to remain with the object of Concentration during the practice. With regular practice one inevitably acquires an increased understanding of and proficiency with the particular Meditation technique.

Some people use the formal concentrative Meditation as a preliminary step to practicing a mindfulness Meditation during the day where one tries to maintain a calm but increased awareness of one’s thoughts and actions during the day.

For some people, Meditation is primarily a spiritual practice, and in some cases the Meditation practice may be closely tied to the practice of a religion such as, for example, Hinduism or Buddhism.

How is Meditation different from relaxation, thinking, Concentration or Self-Hypnosis?


Relaxation is a common by-product of Meditation. Relaxation itself can assume many forms, such as taking a hot bath or reclining in the Lazy-boy and watching tv, etc. Meditation is an active process where the meditator remains fully aware of what the awareness is doing. It also attempts to transcend the thought process whereas many forms of relaxation still engage the thought process. Meditation allows the body to relax and can offset the effects of stress both mentally and physically to a potentially much greater degree than passive relaxation.


Thoughts generally consume energy in the process of their formation. Constant thought-activity, especially of random nature, can tire the mind and even bring on headache. Meditation attempts to transcend this crude level of thought activity. Through regular practice one becomes aware that they are not their thoughts but that there is an awareness that exists independent of thought. Descartes (”I think, therefore I am”) obviously was not a regular meditator!


Meditation begins with Concentration, but after an initial period of Concentration, thought activity decreases and keeping the awareness focused becomes more spontaneous. At this point the person may or may not continue to employ the object of Concentration.


Self-Hypnosis, like Meditation, involves at least an initial period of Concentration on an object. However in hypnosis one does not try to maintain an awareness of the here-and-now, or to stay conscious of the process. Instead one essentially enters a sort of semi-conscious trance.

How could Meditation help me to be more confident and assertive?

What keeps you from confidence and assertiveness? In Meditation, you will become aware of the influences that give you the illusion that you are small and unworthy. By witnessing those thoughts in Meditation, you will see them for what they really are. Meditators often discover that their real power is in being the silent witness. The thoughts are just passing illusions. Once we see them for what they are, we can confidently take our true identity. Some may call this true identity the “God within”. Others may prefer to think it as the spirit of God within us or the Holy Spirit within us. Whatever words you use, you will begin to see humanity as less of a “race” or competition and more as a celebration of complex, creative people with an enormous capacity for love.

How can Meditation make me more flexible?

People who live by rote, without examining their lives, are destined to repeat their patterns, which they naively begin to believe are their identity. When you become a witness to your own thoughts, you begin to be more humble. You may consider whether others’ thoughts are as valuable. You may even consider what others say as a potential source of life changing wisdom.

How can Meditation make me more self-sufficient?

A person with the habit of examining themselves loses the need to defend what they have done. A meditator need not keep asking others for approval. Meditation gives comfort. It puts us in touch with inner knowledge. In this way we need not live as much for what others think of us. We live more for what we ourselves decide we would like to be.

Will I really learn to relax?

Yes. In deep Meditation, which comes with regular practice, Meditation produces a profound state of rest called “the relaxation response.” This is a healthy way to live. It enhances the work of the Immune System and shifts people away from reliance on adrenaline. For more information about this, see Joan Borysenko, Ph.D., Minding the Body, Mending the Mind, 1987 at 10-17.

How could I “radiate love”?

Meditation gradually takes away self doubt. In this way, it also takes away the desperate need to have love from others. The witness, which each of us has, is a very powerful and loving part of us. As we become aware of “the witness,” we also become aware that we share the witness with others. Thus, they are like us. It makes sense to look on others with love. This attitude naturally produces inner radiance. It is very attractive to others. It is an entirely different thing than radiating “neediness”.

Why will I enjoy life more?

Meditators gradually stop having to prove themselves. They begin living life themselves. They can appreciate little things, like the breeze in the trees, the aroma of a Rose or the warmth of the sun. These little things become a source of great pleasure. It helps life itself to become more fun. It encourages the meditator to play more!

What are the different Meditation techniques?

Meditation involves concentrating on something to take our attention beyond the random thought activity that is usually going on in our heads. This can involve a solid object or picture, a mantra, breath, or guided visualization.

Typical objects employed include a Candle flame or a flower. Some people use pictures, such as a mandala - a highly colored symmetric painting - or a picture of a spiritual teacher in a high meditative state. Mantras are sounds which have a flowing, meditative quality and may be repeated out loud or inwardly. The breath is also a common focal point. Finally, guided visualization is also considered by some to be a form of Meditation. A guided visualization can help to bring one into a meditative state; also, visualization may be used once a meditative state has been reached to produce various results.

Which is right for me?

There is no “right” Meditation technique for everybody. Some techniques work better for certain people while other techniques work better for other people. The important thing is to find what works for you. What are the abc’s of Meditation?

There are a few recommended guidelines for meditation:

  • It should be done every day, preferably at the same time
  • It should preferably be done before a meal rather than after a meal
  • A spot should be set aside for Meditation, which should be a quiet place and used for nothing but Meditation
  • One should sit with the spine straight and vertical (a chair is ok to use)

Is there any religious implication or affiliation with Meditation?

Meditation has been and still is a central practice in eastern religions, for contacting “God” or one’s higher Self. Christianity also has semblances of Meditation, such as the biblical statement “The kingdom of heaven is within you”. Churches have a meditative atmosphere.

Meditation deals with contacting something within us that is peaceful, calm, rejuvenating, and meaningful. Whether one calls this something “God” or “soul” or “the inner child” or “theta-wave activity” or “peace” or “silence” is not important. It is there and anyone can benefit from it regardless of what they believe.

Most people in the world have already meditated. If you have relaxed looking at a beautiful sunset, allowing your thoughts to quiet down, this is close to Meditation. If you have been reading a book for awhile, then put it down to take a break and just sat there quietly and peacefully for a few minutes without thinking, this is close to Meditation.

Does Meditation have any ethical implications?

In many traditions Meditation practice is a means for reinforcing ethical qualities. In these traditions, calmness of mind, peacefulness and happiness are possible in Meditation and in life generally only if they are accompanied by the observance of ethical norms of behaviour.

What is the best time of day to Meditate?

While Meditation is beneficial at any time, most people who Meditate agree that early morning is the best time to Meditate. Part of the reason is that it is said that in early morning the hustle-and-bustle of the world has not yet begun and so it is easier to establish a meditative atmosphere. Having an early morning Meditation also lets us carry some of the energy and peace of the Meditation into our daily activities.

Many people also Meditate either before dinner or later in the evening. Others also Meditate at noon. A short Meditation at these times allows one to throw off some of the accumulated stress of the work-day and become rejuvenated for further activity. An important consideration is when your schedule will allow you to Meditate. Having a time of the day set aside for Meditation helps in maintaining regularity.

Why do some people use music while Meditating?

Meditative music (not rock-n-roll !) can help in establishing a meditative atmosphere. Also, some people find Meditation relatively easy but find that the hard thing is to actually get themselves to sit down and start their Meditation. Music can help make this easier. Some people use music quite often while others prefer silent Meditation and never use it.

Should I Meditate with my eyes open or with my eyes closed?

Different traditions give different answers. Closing your eyes may contribute to drowsiness and sleepiness–if that’s the case for you then try opening them a little. Opening your eyes may be distracting. If that’s the case try closing your eyes or direct your gaze on a blank wall (Zen-style). Or try with the eyes open halfway or a bit more, the gaze unfocussed and directed downward, but keeping the head erect with the chin slightly tucked in. Sometimes meditators experience Headaches from focussing on a spot too close to the eyes (perhaps closer than three feet). Whether focussed or unfocussed, the gaze should be relaxed in order to prevent eyestrain or headache.

Experiment and see what works for you and then stick with your choice of technique. If you are using a Candle, flower, or other visual object in your Meditation then here the technique itself requires your eyes to be at least partly open.

What are the physiological effects of Meditation?

The most common physiological effects of Meditation are reduced blood pressure, lower pulse rate, decreased metabolic rate and changes in the Concentration of serum levels of various substances.

When I Meditate I experience physical pain in my body. What should I do?

Sensations (itching/aches/pains/etc.) can arise in the body when Meditating for several reasons. Sometimes the cause is just an uncomfortable posture–make sure that your posture is comfortable under normal circumstances. Other times the cause is that sensations in the body are more noticable in Meditation. The body and mind are calmer and you are able to notice more details in your bodily experience. It is often interesting to simply observe these sensations in your body : to use them as the objects of Meditation. Sometimes these sensations just go away without your having to move or change your posture. Remember that a quiet body contributes to a quiet mind.

How long should I Meditate?

When first learning Meditation it is usually not possible to Meditate for more than 10-15 minutes. After regular practice for awhile, one becomes able to Meditate for longer periods of time. Many people Meditate twice-daily for 20-30 minutes each time, but the right duration and frequency is for each individual to decide.

Do I need a teacher?

It is theoretically possible to learn Meditation from a book. However most people who teach and practice Meditation agree that a teacher can be an invaluable aid in learning a Meditation technique and making sure it is practiced correctly. The beginner will usually have several questions which a teacher will be able to answer. Also, learning with a group of people, eg a Meditation class, allows you to experience the benefit of Meditating with a group of people. Most people find that they have some of their best meditations while Meditating in a group, because there is a collective energy and focus present.

Various individuals and groups teach Meditation. Some charge and some do not. Many different techniques are taught, some more spiritual in nature and others mainly concerned with stress-reduction and gaining a little peace of mind. As always, the important thing is finding what works for you.

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Yoga Breathing Exercises For Stress

April 15th, 2006

Harmony is something that is quite elusive in these modern times. I needn’t explain this statement to anyone who is juggling family, work, commuting, etc., while trying to fit in financial planning, exercise, a modicum of recreation, and who knows what else, only to have a health crisis, or some other “deal with me now’ situation occur without warning.

Add to this recipe the stimulants prescribed by Dr. Technology, a helpful yet sometimes overzealous and seductive caregiver, and the world does indeed seem to be spinning out of control, or at least at a faster whirl on its axis.

Yoga, learned properly and incorporated into one’s life as a daily practice, transforms. Some who are reading this may know this from experience; others may have dabbled in a class or two and found it helpful at the time, but may never have learned moment to moment use to relieve stress and Anxiety.

An intrinsic part of Yoga, in fact inseparable from its proper practice, is pranayama, the control of the breath. The breath, and how deeply or shallowly, slowly or rapidly we engage in this prerequisite for staying alive, is intimately connected to how we feel. It reflects our emotional, mental, and physical states in every moment. Changing the breath, consciously, can alter these states.

The ancient therapeutic traditions as well as modern medical research speaks about the intimate relationship between our breathing patterns and our physical, emotional, mental, and spiritual health. They have shown how natural healthy respiration not only increases longevity and supports our overall well-being and self-development, but also helps in medical conditions such as Asthma, poor digestion, Insomnia, low energy, High Blood Pressure, Anxiety, Panic Attacks, heart ailments, and many other problems.

How Stress Affects Our Natural Breathing Pattern

With each inhalation, oxygen (pure air) enters into our body and triggers off the transformation of nutrients into fuel. With each exhalation carbon dioxide (toxic air) is eliminated from our body. Presence of oxygen purifies the blood streams and helps invigorate each cell. Sufficient amount of oxygen is required to maintain the vitality of our body organs.

In normal conditions the body follows a natural breathing pattern that is slow and regulated. Under stress when the body shows symptoms such as tightening of muscles, distractions, Anxiety, hyperactivity and angry reactions et al, breathing becomes quick and shallow. One tends to hold one’s breath, frequently. With restricted breathing inflow of oxygen is restricted. Lungs are unable to exhale the stale airs and residual Toxins build up inside the body. Under stress the stiff muscles restrict the Circulation of blood. So, even less oxygen comes in and fewer Toxins are removed. It affects the healthy regeneration of cells.

Medical studies show that the oxygen-starved cells are the major contributing factors in Cancer, immunity deficiency, Sexual Dysfunction, Heart Disease and strokes. Breathing also affects our state of mind and consequently makes our thinking either confused or clear.

When breathing is slow, deep and full, the lungs work more, the diaphragm moves well, the intercostals, back and abdominal muscle work, drawing in extra oxygen to the blood stream. Increased oxygenation purifies blood and stimulates healthy functioning of cells, glands and muscles.

Hence, a regulated and mindful breathing pattern has been held vital to maintaining the highest level of physical health by Yoga. Another positive result of conscious breathing is its calming effect on the emotions, reducing fear and Anxiety in the nervous system. Regulated and mindful breathing, dynamic movement of the head, shoulders and arms during the practice of breathing and Meditation promote Concentration and relaxation.

Easy, Practical and Effective Breathing Exercises

Following are some practical, easy to perform exercises that capitalize on this quite dramatic relationship between breath and well being.

Let me begin these instructions by saying this: Perhaps the most difficult aspect of using breathing techniques or any other stress-reduction modalities is the forming of new, positive habit patterns. It is easy to think, “I can’t stop what I’m doing now. There isn’t time.” Truth is, once you’ve reached the point where stress has begun to make itself known in your neck, your lower back, your eyes, or wherever else that demon tends to possess you, you really have no choice if you want to be productive and enjoy what you are doing. Know that you have become oxygen depleted, and that the very cells of your body are crying out for your loving attention. Beginning to develop awareness of this is the first step in establishing the new pattern: the wonderful habit of self-care.

If you are at home, simply stop what you are doing, and find a spot where the distractions are minimal. Turn off the ringer on the phone, and the volume down on that answering machine. If you are driving, pull over for five minutes. That’s really all it takes. And if you are at work, depending on the environment in your workplace, either just pull your chair back from your desk, or if this is unacceptable, try to find a spot where you can have quiet for that five minute span. Letting your co-workers know what you are doing can be a good idea. I’m not being a Pollyanna, in that I know that there are some situations where this scenario will be perceived as impossible. However, if tending to your well being is a priority, I do believe that in almost all cases a way can be found.

  1. Cleansing Breath: Get comfortable in a chair or in your car seat. Loosen tight clothing or belts. Relax. Breathe normally. Now exhale forcefully and then begin to inhale deeply. When the lungs are really full, exhale through your nose. This is done rather quickly. Assist this exhalation by contracting your stomach muscles. Let the stomach relax completely as the air begins to come back in through your nose. Fill lungs again, exhale through nose quickly once again with the aid of those stomach muscles. (If the exhalation is really complete, you will find that the act of breathing in again is quite sudden and automatic, so that a rhythm is established) Do this inhale-exhale pattern four to six times. Depending on time constraints, you can repeat this cycle once more.

  2. One Nostril Breathing: Close one nostril with a finger. Breathe in slowly through the other nostril, and exhale through this same nostril. Continue breathing thus through one nostril for five breaths. Then switch sides. Having completed this pattern on both sides, you may repeat the pattern if time allows, adding one repetition per day. Two repetitions will still be quite effective, however.

  3. Alternate Nostril Breathing: Using your right hand, close the right nostril with your thumb, and breathe in through the left. Having inhaled thus, now close the left nostril with the pinky and ring finger of the same hand, and breath out through the right nostril. Immediately breathe in again through that same (right) nostril, and exhale through the left. This pattern: in left, out right, in right, out left, is one unit. Repeating this unit four times makes one round. One is enough to begin with. Increase by one round daily, again depending on time constraints.

  4. Complete Yoga Breath: Sitting straight, standing, or lying flat when possible, begin by expanding the abdomen and breathing into the lower lungs. Continue filling the middle lungs, expanding your lower ribs, then the middle ribs, then lifting the upper ribs, expand the upper chest. Finally, to get that air into the lungs highest areas, contract the abdomen just a bit. Hold your breath for just five seconds, no more. Finally, exhale through your nose, slowly, again contracting your stomach muscles. Now, relax all over. Breathe normally for a breath or two, and repeat the complete breath. Twice is good; daily, gradual increases are beneficial.

It may seem like a lot at first glance, but once learned there is nothing to it. You can accomplish the entire series in five minutes, with minimal repetitions. It will still be effective, and you will return to the task at hand refreshed and relaxed.

During more leisurely times you may indulge in longer sessions, but do it gradually: With gentleness, with attention, and with the love inherent in this wonderful form of self-care.

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Health Benefits of Yoga

April 15th, 2006

Yoga and Health are two words that are very closely related. The Health Benefits of Yoga is widely known. Yoga is a popular aid in improving and attaining both Physical and Mental Health. This is basically the most common reason why people practice Yoga - for health reasons. They want to ease their Back Pain, find a method to ease stress, or ways to deal with their Health problems. This Yoga and Health section takes a closer look on how your body functions and how Yoga can benefit your body.

Yoga is a science of Health - unlike modern Western medicine which is largely a science of disease and treatment. The teachings of Yoga are based on intricate and precise understanding of the healthy functioning of the human body and mind. Its techniques are designed to maximize your own potential for good health, vitality and lasting youthfulness.

Yoga as we all know it is aimed to unite the mind, the body, and the spirit. Yogis view that the mind and the body are one, and that if it is given the right tools and taken to the right environment, it can find harmony and heal itself. Yoga therefore is considered therapeutic. It helps you become more aware of your body’s posture, alignment and patterns of movement. It makes the body more flexible and helps you relax even in the midst of a stress stricken environment. This is one of the foremost reasons why people want to start Practicing Yoga - to feel fitter, be more energetic, be happier and peaceful.

Yoga is a science that has been practiced for thousands of years. It is consists of Ancient Theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the Health Benefits of Yoga - from the Yoga Postures (Asanas), Yoga Breathing (Pranayama) and Meditation. The information is grouped into three categories-physiological, psychological, biochemical effects. Furthermore, scientists have laid these results against the benefits of regular exercise

Physiological Benefits of Yoga

  • Stable autonomic nervous system equilibrium
  • Pulse rate decreases
  • Respiratory rate decreases
  • Blood Pressure decreases (of special significance for hyporeactors)
  • Galvanic Skin Response (GSR) increases
  • EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of Meditation)
  • EMG activity decreases
  • Cardiovascular efficiency increases
  • Respiratory efficiency increases
  • Gastrointestinal function normalizes
  • Endocrine function normalizes
  • Excretory functions improve
  • Musculoskeletal flexibility and joint range of motion increase
  • Breath-holding time increases
  • Joint range of motion increase
  • Grip strength increases
  • Eye-hand coordination improves
  • Dexterity skills improve
  • Reaction time improves
  • Posture improves
  • Strength and resiliency increase
  • Endurance increases
  • Energy level increases
  • Weight normalizes
  • Sleep improves
  • Immunity increases
  • Pain decreases
  • Steadiness improves
  • Depth perception improves
  • Balance improves
  • Integrated functioning of body parts improves

Psychological Benefits of Yoga

  • Somatic and kinesthetic awareness increase
  • Mood improves and subjective well-being increases
  • Self-acceptance and self-actualization increase
  • Social adjustment increases
  • Anxiety and Depression decrease
  • Hostility decreases
  • Concentration improves
  • Memory improves
  • Attention improves
  • Learning efficiency improves
  • Mood improves
  • Self-actualization increase
  • Social skills increases
  • Well-being increases
  • Somatic and kinesthetic awareness increase
  • Self-acceptance increase
  • Attention improves
  • Concentration improves
  • Memory improves
  • Learning efficiency improves
  • Symbol coding improves
  • Depth perception improves
  • Flicker fusion frequency improves

Biochemical Benefits of Yoga

What Is Stress?

April 14th, 2006

Stress - related disorders have become increasingly common in Western Society, and the wear and tear caused by chronic stress can contribute to physical and mental breakdown.

Some disorders such as Hypertension, have reached almost epidemic proportions. Because of these increases, stress and ways of dealing with it, are a major target of medical and psychological researchers. Of course, it is not possible or advisable to attribute all disease to stress.

A person’s health is, after all, the result of complex environmental, biological, behavioural and health care factors. In the promotion of personal health, stress deserves our attention in the treatment of disease and in the promotion of health.

What Is Stress?

Stress can be defined as the experience of unpleasant over- or under- stimulation which actually or potentially leads to ill-health. No human being can function without stimulation and challenge. It is part of life and provides excitement, impetus and motivation, as well as, unfortunately distress and Anxiety. As long as you feel in control, challenge can be invigorating. However, with some of the challenges you meet, the more disabling, feelings and actions associated with stress, can take hold.

Stress is the result of a mismatch between the challenges you experience and your belief in your ability to cope. The challenges may come from sources external to you and may be the result of too much or too little pressure. Pressures may also come from within you, and be a product of your own value systems, needs and expectations.

Do bear in mind that everyone has powerful personal histories which affect their attitudes and actions. Therefore, everyone perceives and interprets stress in different ways.

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Yoga FAQ

April 14th, 2006

What is Yoga?

The word “Yoga” means “union.” Yoga is a psycho-physical discipline with roots that go back about 5,000 years. There is a lot more to Yoga than physical postures (Asanas), or the breathing exercises (Pranayama) or even the Meditation. In the true tradition of Yoga the goal is union with the Absolute, known as Brahman, or with Atman, the true self. Most people now, however, approach Yoga to obtain the very real benefits of health, mental Clarity, stress release and fitness. The wonderful thing about Yoga is its flexibility. Practitioners can focus on the spiritual, psychological or physical benefits of Yoga, or all of the above.

Is Yoga a Religion?

Yoga defies categorization. Whatever your method of contacting the Divine, Yoga can accelerate movement in that direction. It does not discriminate on the basis of gender or religion or race. Yoga is truly universal. Most people find that they can practice Yoga without any conflict with their religious beliefs.

Is Yoga Good for You?

Studies in the United States and India suggest that Yoga can help conditions such as stress, Anxiety, and even Epilepsy. Western science has been studying Yoga for nearly 50 years and evidence suggests numerous physical and psychological benefits.

How many styles of Yoga are there?

There are many different styles, and this is a good thing because people have such differing temperaments. There are four basic paths of Yoga: 1) Jnana, which is the path of knowledge and wisdom; 2) Bhakti, the path of devotion; 3) Karma, the path of action; and 4) Raja, the path of self control. Within this path (Raja) is found Hatha Yoga, which is the most popular path in the West. In India, Bhakti is perhaps the most popular. Many paths such as Iyengar, Kripalu, Astanga, Integral and Jiva Mukti, to name a few, are Hatha Yoga styles. A common lineage dates back to Patanjali’s Yoga sutras, the text which outlines the basic philosophy and practices of classical Yoga.

What does Hatha mean?

The word hatha means willful or forceful. Hatha Yoga refers to a set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body�especially the main channel, the spine�so that energy can flow freely.

Hatha is also translated as ha meaning “sun” and tha meaning “moon.” This refers to the balance of masculine aspects�active, hot, sun�and feminine aspects�receptive, cool, moon�within all of us. Hatha Yoga is a path toward creating balance and uniting opposites. In our physical bodies we develop a balance of strength and flexibility. We also learn to balance our effort and surrender in each pose.

Hatha Yoga is a powerful tool for self-transformation. It asks us to bring our attention to our breath, which helps us to still the fluctuations of the mind and be more present in the unfolding of each moment.

Is Yoga a New Age Practice?

Yoga and New Age movements share a common focus on the improvement of the body and mind and their connection to the soul. Yoga goes back thousands of years.

What is Om?

It is a sacred Hindu sound symbolizing the Absolute. It can be spelled Aum. It is used as a mantra during Meditation. Correct pronunciation rhymes with “home.”

Is Yoga Aerobic Exercise?

The physical Yogas are certainly aerobic, because they improve oxygenation of the blood through increased heart rate and deeper breathing. Astanga and Vini Yoga are good examples.

What is power Yoga? Is it okay for beginners?

Power Yoga is a style of Yoga that moves quickly from one posture to the next. The foundation of this practice are 3 variations of the sun salutation, named simply A, B, and C. All of the other standing postures are thrown into modifications of these 3 series, making the practice very vigorous and challenging. Generally, non “power YogaYoga classes are slower, softer and a bit more static.

The problem with power Yoga and the beginning student is that there is none to very little alignment instruction provided. The other problem is that a beginning student doesn’t know how or when to slow down, stop or modify a posture. Both of these problems lead to Yoga students hurting themselves in class by poor alignment in the postures and by over exerting themselves and going past their edge.

What if I am out of shape?

Finding a good teacher is the optimum way to go. Also books and videos can be very helpful. Remember, if you have any condition or physical situation you are in doubt about, consult your health care practitioner.

Is it difficult to do Yoga being overweight?

Yoga can be difficult for any body type. Being overweight is going to make it a bit more challenging on a physical level, but Yoga is as challenging as you make it. Do not try to fit your body into the pose, but adapt the posture for your body. Accept where you are at and do not judge or criticize yourself because you cannot it perfectly.

How is Yoga different from normal exercises?

Yoga focuses more on process than goal. Gym activities or other more goal-driven exercises are quite different. You are not competing with anyone when you do Yoga. Toning is the way in which Yoga achieves muscular strength, in contrast to, for example, weightlifting, which breaks down muscle to build it.

Do I need to be vegetarian to practice Yoga?

Recent surveys suggest that only one out of three Yoga practitioners is vegetarian. The traditional Yoga diet is vegetarian, but one’s awareness keeps evolving, and at each stage a person can tune in to what is best for her/his own body.

How often should I practice Yoga?

I would suggest starting by practicing Yoga 3-4 times per week, 30-60 minutes per day. It is best to start slow and gradually build up the duration per day and per week. Your body may change a lot the first year of Yoga, and you need to listen and adapt/adjust your practice to work with your body. Most importantly do not push yourself, and do what feels good for your body. Shorter sessions like 20-30 minutes a day are better than one 90-minute session a week.

Will Yoga help me to reduce weight?

You will look and feel better very soon if you practice regularly and eat healthy food, fresh vegetables and more water will soon improve your physique. Also your muscle tone and strength will improve.

I am wondering if Yoga will tone my body in the same way as working out?

Yoga does tone and strengthen the body, but not in the same way as working out. To build strength in Yoga focus on holding the postures longer and longer (without strain) and possibly move on to more advanced postures.There is also a style of Yoga called “power Yoga” or ashtanga Yoga that moves very quickly between postures, which builds strength and Endurance.

Is it normal to experience soreness after Yoga?

Some soreness is normal following your first class. However, a nagging ache or intense pain is not.

Is it normal to feel tingling in the arms and legs during Yoga?

Yes, a small amount of tingling is normal. If the tingling is intense, you may be holding the pose too long, or not resting sufficiently between poses. The tingling sensation usually occurs in new students and subsides with time and further practice.

Sometimes my legs shake when I am doing stretches, do I continue the stretch and just let it shake. Or do I stop?

Usually when the body shakes during Yoga it is because the muscles are becoming fatigued and need to be strengthened to hold the posture longer. In postures where the focus is on building strength (like upward boat) its okay to shake a little, if you hold too long you can strain a muscle (or just feel really sore the next day).

I’m not sure why your legs would be shaking if you are only stretching the muscles and not strengthening them as in seated head to knee. You may be pulling yourself a bit too hard into the posture. You want to work on finding the balance between using effort and relaxing into the posture. If you are tensing up the muscles they will not be able to stretch and increase their flexibility.

Is it okay to use a chair to assist me with some balancing postures?

Yes, it is fine to use a prop (chair, block, wall) to help you with balance. Try to use the lightest touch possible to support yourself, slowly lessening the pressure until you can hold yourself up without it. Most importantly, focus your gaze at one point on the wall or the floor in front of you, as this will assist you in being balance.

Are there certain postures that you might suggest to help me as I basically have little balance?

I would suggest trying some of the balancing postures on the floor: upward boat, balancing table, prayer squat, balancing bear, half warrior, and balancing bound angle. If you want to work on the standing balancing postures use a wall to help support you. In both positions, focus on building Concentration by using a drishti or focal point to stare at.

Whenever I do any inverted postures (especially the Headstand) I usually get a Migraine, is there a way in which I can overcome this?

Usually inversions would be a good thing to do for Headaches and Migraines. But it sounds like the increase in blood pressure is triggering them for you. I would avoid all inversions where the legs are over the head (head stand, shoulder stand, hand stand) and would experiment with plow, Yoga mudra, standing angle, standing forward fold, downward dog and other semi-inversions.

The other possibility is to only go into the full inversions for very short periods of time on a daily basis, and very very gradually lengthen the amount of time you hold the posture.

I have a problem with my hands and feet sliding during poses. I have a sticky mat but it has made no difference. Do you have any recommendations?

You may want to try several things: 1. wear socks and use a small hand towel between hands and sticky mat. 2. wash your sticky mat. 3. try a different type of mat. 4. hold the postures for shorter times.

Do I have to exhale through the nose or mouth?

You inhale and exhale through the nose, unless doing a specific pranayama.

Can Yoga help me improve my height?

Yoga can help improve your posture, which will make you feel and look taller, but it will not make you “grow” any extra inches. The bones in the body stop growing once you reach adulthood, and thus make it impossible for the body to increase it’s height.

Practice the mountain posture (tadasana) not only in your Yoga practice, but all through your day, standing, sitting, driving your car, waiting in line at the supermarket. Consciously keep your awareness on your posture, keeping the spine long and straight as much as possible.

Which style is best?

Try a few different styles and when one clicks, commit to that one. Any style you choose will help you. Availability of a teacher whom you like can also play a big part in your enjoyment.

Should I do Yoga while I am Pregnant?

Yoga is a great way to strengthen the pelvic area, normalize thyroid function and blood pressure, and reduce stress, all of which are good for the baby. It is fine to continue modified practice if you were doing Yoga before; if you are just beginning, it is best to work with a teacher who has prenatal Yoga experience. In general you should avoid strain, compressing the abdomen, and inverted postures, especially in the later stages.

What postures are contraindicated during Pregnancy?

Avoid all postures that put pressure on the belly, especially after the 3rd month. Inverted postures are not contraindicated but are cautioned. This is mostly a concern late in the Pregnancy, as the weight of the belly will compress the chest and make it difficult to breathe. It may also be just to strenuous to lift the legs and belly over the head.

In Pregnancy there is a hormone secreted that makes muscles very easy to over stretch, which can cause injury if the woman pushes/pulls to hard into the pose.

Postures done on the back are cautioned due to the weight of the fetus pressing on the abdominal aorta and inferior vena cava (cutting off Circulation), and shavasana should not be practiced, have her lay on side in fetal pose.

Why are certain postures contraindicated during menstruation?

The postures that are contraindicated for mensuration are inversions: shoulder stand, head stand, plow, etc. These postures increase the flow of the menses, and cause a greater loss of blood which could leave to health problems. Other postures may be cautioned because they put stress or pressure in the lower abdominal region.

A slow gentle Yoga practice is recommended during mensuration, focusing on postures that stretch the sides of the torso (triangle), open the hips (bound angle), forward folds and spinal twists.

I am 45, in early Menopause and I would like to know which styles of Yoga would best help me at this stage of my life.

The best styles of Yoga to balance the endocrine system and regulate the hormones are ones that hold postures for long-ish periods of time: Kripalu, Iyengar, Sivananda.

Can Yoga help with social Anxiety?

Stress and Anxiety levels can be drastically reduced by Yoga practice. A stronger sense of self is built with regular practice, and over time this increased confidence and well-being can reduce or nullify feelings of Anxiety. Nadi Shodhana, which is a breathing technique, can help alleviate the symptoms of an Anxiety attack. You may also become more able to observe the factors that lead to an Anxiety attack, and deal with them before the symptoms escalate. There can be significant improvement within months.

Is it possible to use Yoga to help lower back pain?

Yes Yoga can help. Try knee down twist, child, forward bending poses, half and full wind relieving poses. I would also suggest strengthening your abs and core body strength using upward boat, triangle, and some belly down (prone) poses (being careful not to strain the back muscles).

I have a Circulation problem in my hands and lower arms, which includes numbness and pain. Is there an asana or pranayama that will help release the energy blockage?

Standing and inverted Yoga postures and kapalabhati pranayama will all help improve Circulation.

Can you recommend any Yoga positions that may be beneficial for Hypertension?

Yes, it has been shown that practicing Yoga does lower blood pressure, mostly due to its calming and relaxing nature, but also because it is a form of exercise. There are a few postures that are contraindicated for Hypertension, mainly the inversions where the head is placed below the heart. I would suggest you focus on gentle Yoga postures, mostly doing the postures done on the floor. The most important posture to practice is “Savasana” (relaxation/sponge/corpse pose). Pranayama (yogic breathing) and Meditation will be very helpful as well.

Can I do Yoga when I have a cold and a headache?

For Headaches and Colds a slow gentle Yoga practice is best. Focus on floor postures, especially those that are focused on the spine. Try spinal twists (seated and knee down twist), forward bends (seated forward bend, seated angle, seated head to knee) and inversions (half shoulder stand, plow, standing Yoga mudra).

I have Anxiety attacks and cannot relax, can Yoga postures help?

Try a slow gentle Yoga practice focusing on asanas that stretch out the area(s) where you hold the Tension and stress in your body. Specific postures to reduce stress would be: standing Yoga mudra, triangle, standing forward fold, cobra, camel, child, knee down twist, and at least 10 minutes of conscious relaxation in shavasana.

How do Yoga positions open up the chakras?

Even though the chakras are often described using physical qualities, these are energy centers in the body. Yoga effects the energy of the body, and using Yoga postures that focus on the chakra centers will stimulate them allowing the energy to flow and open.

Stress and Tension (physical as well as emotions and thoughts) that accumulate in the areas of the chakras will obstruct the flow of energy, and make the chakras close down. When these areas are stretched, twisted, pressed into and lengthened (though Yoga), the stress and Tension in these areas are released, and the energy of the chakra can flow and open.

How do I recognize a qulified teacher?

There are no universal standards. Someone who is certified may have just done a weekend course or may have studied for many years. Yoga is so diverse and broad that some people in the Yoga community feel it would be impossible to create uniform standards. However; the Yoga Alliance has outlined some minimum requirements that Yoga teachers must meet in order to become “registered.” Yoga teacher registration has no national or official significance. The training requirements for registration are very reasonable and are followed by most training organizations.

For Guaranteed, Effective, 100% Natural Herbal Remedies , please visit Native Remedies

ReflexAromas is where you can find Quality Reflexology Tools, specially-formulated Essential Oil blends for a variety of health conditions, Massage Therapy tools and Crystals.

NaturalEco Organics is where we recommend you go for Organic, natural, chemical-free products and quality remedies for a safe, healthy journey for Mom and Baby, from Pregnancy to baby’s Nursery!

Mountain Rose Herbs is where NHH recommends you purchase all of your Bulk Herbs, Spices, Teas and single oils!

Are you looking for quality Vitamins, diet aids and health Supplements? Visit the Health Supplement Shop - highly recommended by NHH!

You’re Always Tired - Could It Be Your Adrenal Glands?

April 4th, 2006

What do your Adrenal Glands do?

The Adrenal Glands are two walnut-sized structures situated above each of your two Kidneys. They consist of two separate regions: an inner adrenal medulla surrounded by an outer adrenal cortex.

The function of the Adrenal Glands is performed by a wide variety of hormones released by these structures and is mostly directed at the physiological response to stress. The medulla is responsible for producing epinephrine and norepinephrine (adrenaline), which control the body�s reaction to stress and affect blood pressure, heart rate and Sweating.

The adrenal cortex produces hormones such as cortisone and aldosterone which are necessary for fluid and electrolyte (salt) balance in the body as well as regulating the use of dietary protein, fats and carbohydrates and controlling inflammation.

What can go wrong with your Adrenal Glands?

As with all structures of the body, the Adrenal Glands are subject to a range of disorders and diseases.

Major health problems can occur when the Adrenal Glands produce too many or too few hormones. Two disorders caused by impaired functioning of these glands are Addisons Disease and Cushings Syndrome. Addisons Disease is caused by damage or disease to the Adrenal Glands, resulting in a deficiency of the hormone cortisol. The overproduction of cortisol by the Adrenal Glands leads to Cushings Syndrome.

Cushings Syndrome may also result when steroid drugs (such as hydrocortisone, prednisone or dexamethasone) are taken over a prolonged period or at high doses. These steroid hormones are often used to treat inflammatory illnesses such as Asthma, rheumatoid Arthritis and inflammatory bowel diseases.

Additionally, long-term treatment with these medications can inhibit normal pituitary function (which usually controls the adrenals) and cause secondary Adrenal Insufficiency. Adrenal Insufficiency or Adrenal Fatigue is a common problem characterized by a deficiency of the hormones produced by the Adrenal Glands.

High stress levels, which are often accompanied by an unhealthy lifestyle, can weaken the Adrenal Glands. When stress continues over a long time, the Adrenal Glands� response to this stress can deplete the body’s hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge). The overproduction of adrenal hormones caused by prolonged stress can weaken the Immune System, disrupt the metabolism, cause weakness, fatigue and a feeling of being run down. It can also interfere with normal sleep and cause a light and unrelaxing sleep state which can make one feel worn out even after a full night’s sleep.

Adrenal Insufficiency is sometimes linked to chronic fatigue and thyroid problems as well.

What are the symptoms of Adrenal Disease?

Adrenal Disease may often go unnoticed until far advanced. When symptoms do appear they are often vague and may include:

  • Fatigue
  • Loss of energy
  • Decreased Immune System with recurrent illness
  • Nausea and vomiting
  • Diarrhea
  • Loss of appetite
  • Weight loss
  • Muscle weakness
  • Dizziness on standing up
  • Anxiety and Depression
  • Decreased tolerance to cold
  • Hair Loss in women
  • Increased pigmentation of skin

How is Adrenal Disease diagnosed?

Adrenal Disease is most commonly diagnosed based on laboratory tests which measure the levels of adrenal hormones (Specifically cortisol) in the blood.

How is Adrenal Disease usually treated?

The specific type of treatment usually prescribed for Adrenal Disease will be based on the underlying cause. Treatment generally takes the form of synthetic hormones which increase the low levels in the body or hormone inhibiting drugs- depending on the disease. Treatment is usually lifelong unless the cause of the disease is removed, such as a tumor which is surgically removed or treated with radiation or Chemotherapy.

Can Natural Remedies help?

As adrenal damage and Adrenal Fatigue are so often caused by a stressful and unhealthy lifestyle, it is logical that this situation can be best treated and improved with a holistic and natural approach. One�s overall health, as well as the well-being and optimum functioning of the Adrenal Glands, should be addressed.

Certain herbal ingredients are well-known for their tonic effect on the Adrenal Glands and improving ability to cope with stress. Relaxation methods and reducing stress in ones daily life, as well as eating a healthy, balanced diet and exercising regularly can all be of great benefit to Adrenal Disease.

What is AdrenoBoost?

AdrenoBoost is a 100% Herbal Remedy containing Herbs known for their ability to improve the functioning of the Adrenal Glands and protect it from the damaging effects of stress and modern lifestyle.

Use AdrenoBoost:

  • To improve functioning of the Adrenal Glands.
  • To help treat Adrenal Disease and protect the healthy Adrenal Glands from the damaging effects of stress and the modern lifestyle.
  • As a restorative remedy for increasing Stamina and performance in people who are run-down by stress.
  • To improve Circulation, boost vitality and as an overall systemic invigorator
  • To regulate blood pressure, blood sugar and boost the Immune System especially after illness.

What are the ingredients of AdrenoBoost?

AdrenoBoost contains the following ingredients in our unique 100% herbal formula:

Borago officinalis (Borage) has been used since ancient times and was well-respected by Celtic warriors who used it to lift their spirits and promote courage before battle. This herb acts as a restorative remedy for the adrenal cortex. Borage is excellent at reviving the functioning of the Adrenal Glands when they have been suppressed by drugs such as steroids. Borage acts as a tonic for adrenals affected by stress. It is also a soothing and anti-inflammatory herb excellent for people recovering from illness or those suffering from fever.

Eleutherococcus senticosis (Siberian Ginseng) is an overall system tonic and improves Immune Functioning, performance and Stamina. In the 1950’s it was used extensively by Soviet athletes to enhance athletic performance. This herb can combat stress and is a tonic stimulant for the adrenal hormones. In oriental medicine, Ginseng is highly respected and prized as a herb which promotes yang energy, improving Circulation, boosting vitality and acting as an overall systemic invigorator. The active ingredients in Siberian ginseng, eleutherosides, increase mental performance, physical Stamina and resistance to disease.

Astragalus membranaceous (Huang Qi) is an herb which has been used in Traditional Chinese Medicine for many centuries as a revitalizing tonic. It is a very useful protector of adrenal cortical function and regulates blood pressure and blood sugar levels. Recent research confirms the positive effect of Astragalus on Immune Functioning and its ability to help the body fight against disease. There is also mounting evidence for this herb�s effectiveness in support of Cancer patients undergoing radiation and Chemotherapy therapies.

(AdrenoBoost contains no animal products, gluten, artificial flavors, colors or preservatives)

How has AdrenoBoost helped others?

“I have been using your AdrenoBoost for a few months now and although I was skeptical that it would help, I was desperate! I have worked in a highly-pressurized, corporate environment for more than a decade and, being a woman, always felt the extra pressure to prove myself as well! All this stress started to catch up with me in a big way and I began to see my health deteriorate dramatically. My hair was falling out, I lost too much weight and I was always tired no matter how early I got to bed. After a few weeks of using AdrenoBoost and trying to eat more healthily I started to notice a difference: less hair in the shower, I stopped getting every cold that was going around the office and, for the first time in years, I woke up feeling refreshed in the morning. I had forgotten what that felt like! Thank you for an amazing product- it has helped me to regain control.” Debra, USA

“After feeling run-down and generally not myself for almost a year, my doctor suggested I might have Adrenal Fatigue. Having always been one to avoid prescription drugs, I started researching natural products to help my condition. I came across your site and ordered the AdrenoBoost- am I glad I did! I haven�t had such energy and Stamina since my 20�s!” James F, 52 years old.

“I am going to stock up on your AdrenoBoost remedy- I don�t quite know how I survived without it.” Ian, USA

“Five years ago I was diagnosed with Addison�s disease and it was almost a relief to find out that there was something very real wrong with my body. I was put on corticosteroid drugs which helped, but every time I had something stressful happen in my life or I got the Flu I felt like I was back to square one and the doctor had to increase my dose. I didn�t want to be so dependant on these drugs and started to look into alternative treatment. I found your product on the internet and showed the information to my doctor- he was cynical but said I could try it as long as it was under his monitoring. After a few months on AdrenoBoost we had to drastically reduce my steroid medications and I felt better than I had in a long time. My doctor was impressed and so am I! Thank you so much for providing a safe and effective alternative, I am going to tell everyone I know about your Natural Remedies.” K.D.

How do I use AdrenoBoost?

AdrenoBoost comes in convenient tincture form and is diluted in water or juice.


Adults: Dilute 15 drops in about 1/4 cup water or juice three times daily.

Children over 6: One drop per age year in 1/4 cup of water or juice three times daily.

Caution: Do not use within 4 hours of bedtime. Safety during Pregnancy and Breastfeeding has not been established.

How long till I see results?

With regular use, results should be noticed within 3 - 6 weeks, although some people may respond sooner.

How long does one bottle last?

One bottle of AdrenoBoost should last 3 - 4 weeks.

What else can help?

  1. Employ stress-coping and relaxation techniques and try to reduce the amount of stress in your daily life
  2. Eat a healthy, balanced diet with a focus on fresh, whole foods and don�t skip meals.
  3. Exercise regularly.

    For Guaranteed, Effective, 100% Natural Herbal Remedies , please visit Native Remedies

    ReflexAromas is where you can find Quality Reflexology Tools, specially-formulated Essential Oil blends for a variety of health conditions, Massage Therapy tools and Crystals.

    NaturalEco Organics is where we recommend you go for Organic, natural, chemical-free products and quality remedies for a safe, healthy journey for Mom and Baby, from Pregnancy to baby’s Nursery!

    Mountain Rose Herbs is where NHH recommends you purchase all of your Bulk Herbs, Spices, Teas and single oils!

    Are you looking for quality Vitamins, diet aids and health Supplements? Visit the Health Supplement Shop - highly recommended by NHH!

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